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Weight Loss ChallengeM A N U A L

W H A TDO YOUH A V ET O

L O S E ?

The Weight Loss Challenge is making winners out of everyone. From the participants who are losingweight to the Distributors who are building their business like never before, a Weight Loss Challenge is agreat way for people to discover the benefits of Herbalife® products. Each person who has experiencedthe power of the Weight Loss Challenge spreads the word to others, creating incredible momentum.

EVERYTHING YOU NEEDInside, learn how easy it is to win with the Weight Loss Challenge. This manual includes a list of suppliesyou’ll need and offers class outlines and week-by-week handouts. At a minimal cost, you can get startedand duplicate your success within your organization. Make sure to comply with local laws and regulations,including those that apply to advertising the Challenge, use of public and private property, etc.

For tips and tools, visit the Weight Loss Challenge section on MyHerbalife.com (Retailing & Recruiting �

Daily Methods of Operation � Weight Loss Challenge). And send Challenge participants to Herbalife’sWeight Loss Challenge website at HerbalifeWLC.com to enhance what they learn in class.

EASY TO GET STARTEDAll you need is a few participants to get started. You may find that 20 participants is ideal, up to anallowable maximum of 40 participants per Challenge.

Challenge participants are a motivated group, so they’ll be receptive to your retailing efforts. They alreadyhave weight-loss goals–and Herbalife® products can help them get there. Retention and recruiting gohand in hand with the Weight Loss Challenge, especially since participants may choose to participate infuture Challenges.

THE FUN FACTORThe most important element to any Challenge is…fun! You’ll find that socialization, community, resultsand recognition keep the momentum going. As a Weight Loss Challenge coach, your enthusiasm willmotivate and inspire everyone in your group.

With this amazing Business Method, you’ll enjoy coaching people to get incredible results and growingyour business at the same time. Step up to the Challenge today!

WIN WITH THEWEIGHT LOSS CHALLENGE

INTRODUCTION

W E I G H T L O S S C H A L L E N G E M A N U A L2

W E I G H T L O S S C H A L L E N G E M A N U A L 3

SECTION ONE: SETTING UP FOR A SUCCESSFUL CLASSStarting Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6Distributor Weight Loss Challenge Rules and Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

SECTION TWO: PHONE SCRIPTSOutgoing Voicemail Phone Script . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Registration Phone Scripts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

SECTION THREE: GETTING READY FOR CLASSPreparing for Week 1 and Beyond...• Before the First Class . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10• Money . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10• Supplies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10• Setting Up Stations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11• Coaches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13• Giveaways . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Registration Handouts for Week 1• Weigh-Ins and Measures Weekly Record . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15• Weight Loss Challenge Participation Agreement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16• Weight Loss Challenge Food/Drink Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18• Welcome Letter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19• References List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

SECTION FOUR: TEACHING YOUR CLASSESTrainer Outline for Week 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Trainer Outline for Week 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

SECTION FIVE: WEEKLY TOPICS AND PARTICIPANT HANDOUTSWeek 1: Protein• Protein 101 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26• Protein in Foods At-a-Glance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Week 2: Meal Plans; Snacking; Water• Meal Plans

� Meal Plan “A” – 1,200 Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28� Meal Plan “B” – 1,500 Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29� Meal Plan “C” – 1,800 Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

• Food Lists for Meal Planning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31• Lose a Pound a Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37• Low-Calorie Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39• Quiz: Know Your Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40• Answer Key: Know Your Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42• Water Works . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

TABLE OF CONTENTS

TABLE OF CONTENTS


Week 3: Metabolism• Rev Up Your Metabolism . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48• Metabolism: Truths and Myths . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49• Power Your Metabolism with Protein . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition• Good Health On Hand . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52• Lighten Up Your Meals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55• Tasteful Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56• Recipe Redo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58• Protein-Powered Shake Recipes with Herbalife® Formula 1 . . . . . . . . . . . . . . . . . . . . . . . . 60• Additional Protein-Powered Recipes with Herbalife® Formula 1 . . . . . . . . . . . . . . . . . . . . . 63• Healthy Breakfast – Feel Good and Control Your Weight . . . . . . . . . . . . . . . . . . . . . . . . . . 64• Maximize Your Health with Cellular Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65

Week 5: Nutrition Labels; Fats; Portion Control• Look at the Label . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66• The Skinny on Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68• Good and Bad Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70• Meal Size Matters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71• Be Wise to Portion Size . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72• Quiz: Portion Distortion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73• Answer Key: Portion Distortion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75

Week 6: Digestive Health• Weight Loss Begins with Digestive Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77• Quiz: What Do You Know About Digestive Health? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78• Answer Key: What Do You Know About Digestive Health? . . . . . . . . . . . . . . . . . . . . . . . . 80• Digest This! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82

Week 7: Dining Out• Dining-Out Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83• Fast-Food Frenzy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85• Quiz: The Ins and Outs of Dining Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86• Answer Key: The Ins and Outs of Dining Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88

Week 8: Fiber• The Fiber Factor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92

� Tips for Increasing Fiber Intake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93• Eat Your Fruits and Veggies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94• Fruits and Vegetables – Add Color to Your Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95• Ripe for the Picking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96


TABLE OF CONTENTS

Week 9: Sugar• Surrounded by Sugar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99• Sugar Hide-and-Seek . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100• Sizing Up Sugar for Kids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103

Week 10: Exercise• Shape Up Your Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104• Seven Ways to Look Great – Target These Major Muscle Groups . . . . . . . . . . . . . . . . . . . 105• How Often Should You Work Out? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106• Calorie Burners: Activities That Turn Up The Heat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107

� Calorie-Burning Activity Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108• How Much Does It Take to Burn It Off? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109• Exercise for Body and Mind . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110• Fitting in Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111

Week 11: Heart Health• Do You Have the Heart of a Champion? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112• Heart of the Matter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113• Heart to Heart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114• Cardiovascular Health – Q & A with Lou Ignarro, Ph.D. . . . . . . . . . . . . . . . . . . . . . . . . . . . 115• Take Good Health To Heart – Q & A with Luigi Gratton, M.D., M.P.H. . . . . . . . . . . . . . . . . 116

Week 12: Maintenance; Long-Term Wellness• Tips for Staying Active . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117• Keep Fitness On Track . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118• Tip the Scale In Your Favor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119• The Deciding Factor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 122• Calcium Challenge – Not Just for Your Bones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123• Weight Loss Challenge Feedback Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 126

Week 13: Final Weigh-Ins and Measures

Appendix• Appendix A: Taking Good Measurements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127• Appendix B: Products by Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 128• Appendix C: Wellness Questionnaire . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129

1. KNOW THE RULES� Familiarize yourself with the “Distributor Weight Loss Challenge Rules and Guidelines” (located at the end of

this section) and the “Weight Loss Challenge Participation Agreement” (located in the “Registration Handoutsfor Week 1” at the end of Section Three).

2. RESEARCH, FIND AND SECURE A LOCATION� Look for a place with tables, chairs and, ideally, a kitchen setup where teas, shakes and samples can be

prepared. Aim for a professional, yet fun, boardroom-type, face-to-face setting. Find a place where you willhave enough room to start and grow. You might try a church, library, office space, community center, etc.(with permission).

� Although you might be able to secure such a space for free, be prepared to pay a fee. A reasonable price rangefor this type of facility is between $25 to $75 per week.

3. PICK A START DATE FOR YOUR WEIGHT LOSS CHALLENGE

4. ADVERTISE� Begin advertising the week prior to the scheduled class start date.� Create your advertising plan:

� Ad slicks. Select the main newspaper/periodical that people receive in the area where you plan on havingthe classes. One large ad (½-page display) that runs once is better than a small classified ad that runsmultiple days. Use the approved ad slicks available to you. (For downloadable ad slicks, go toMyHerbalife.com � Retailing & Recruiting � Daily Methods of Operation � Weight Loss Challenge.)

� Full-page flyers.With permission, distribute or display flyers at businesses within the vicinity of the classlocation. (For downloadable flyers, go to the “Weight Loss Challenge” section of MyHerbalife.com [seelocation above].)

� Word of mouth. Use the “Who do you know?” approach. Also, talk to people who live in the area wherethe class will be held.

� Have your guests invite their own. Invite existing customers who live in the area where the classwill be held, and ask them to invite guests. This is one of the best ways to bring people in!

(Note: The results of your advertising will vary, depending on the newspaper or other media chosen, geographicallocation, size of ad, etc.)

5. PREPARE FOR THE PHONE TO RING!� Make sure you’re already familiar with the phone scripts in Section Two of this manual, and take care of the

following before advertising:� Outgoing voicemail message. Use the phone script in Section Two as a guide to recording this

message. It should include the phone number for your direct-line or toll-free phone number.� Script for answering calls live or for doing call-backs to pre-register people.� Registration list. Be ready to start a list of everyone interested in taking the course.

6. PREPARE FOR THE WEIGHT LOSS CHALLENGE• See “Section Three: Getting Ready for Class” for details on setting up for your classes.


SECTION ONE: Setting up for a Successful Class

STARTING OUT


The Weight Loss Challenge Rules and Guidelines set forth below have the force and effect of, and are inaddition to, Herbalife’s other Rules, including the Rules of Conduct and Distributor Policies, the U.S.Supplemental Rules and the Herbalife Nutrition Club® Rules.

Non-italicized content represents the Rule itself and is mandatory. Italicized content represents “best practices”and/or further details.

1. MAXIMUM NUMBER OF PARTICIPANTSEach Weight Loss Challenge (“Challenge”) is limited to a maximum of 40 participants.

We recommend that you have 20 to 30 participants per Challenge. Keep in mind that a Challenge may includeas few as 3 and up to the maximum of 40 participants. For example, if you have 120 people ready to start theirChallenge today, you must start 3 or more separate Challenges in order to comply with this Rule. We alsorecommend that an Independent Distributor be assigned as a personal coach to every 12 to 15 participants.

2. PERMISSIBLE FEESParticipation Fee: Participation fees may not be used to generate a profit and, under no circumstance, may theyexceed $35*.

Weight-Gain Fee: Distributors may charge a weight-gain fee of $1* per pound for weight gained since aparticipant’s last recorded weigh-in.

Absence Fee: Distributors may charge an absence fee of $5* for each absence from a weekly meeting. One (1)absence is allowed without penalty.

The only permissible action for non-payment of weight-gain and absence fees is disqualification from the Challenge;Distributors may not otherwise press or pursue participants (or former participants) for payment.

3. MAXIMUM PAYOUTFirst-prize payout for each challenge may not exceed $599*.

There are 2 reasons for this maximum payout amount:

• Participants should be driven by the results they will achieve, with the “extra” benefit of possiblywinning money.

• Larger funds could encourage participants to engage in unhealthy or excessive weight loss and exercisepractices; therefore, we dictate this reasonable maximum prize amount.

4. DURATIONEach Challenge must run for a minimum of 6 weeks.

• We recommend that each Challenge runs for 12 weeks. This allows the participants to better reachtheir goals during the course of the Challenge.

• The Weight Loss Challenge Manual, MyHerbalife.com support materials, and Herbalife’s Weight LossChallenge website for participants (HerbalifeWLC.com) are based on a 12-week program.

Distributor Weight Loss ChallengeRULES AND GUIDELINES

SECTION ONE: Distributor Weight Loss Challenge Rules and Guidelines

*Amount is in U.S. dollars.


5. WEEKLY MEETINGSWeekly meetings are a required element of any Challenge. They may be conducted in any suitable locationor online.

Meetings should include a weekly weigh-in, discussion of the participants’ progress, educational talks by theDistributor(s)/coach(es), and formulation of a plan and/or goal for the coming week.

6. RECOMMENDING HERBALIFE® PRODUCTSDistributors may always recommend, promote and educate on Herbalife® products, but may not require that theproducts be purchased or consumed as part of a Challenge.

7. REFUNDING THE PARTICIPATION FEEThe participation fee must be fully refunded if requested by the participant within the first 48 hours of the Challengestart date. Refunds requested more than 48 hours after the Challenge commences may be granted at thediscretion of the responsible Distributor(s).

8. ADVERTISINGHerbalife creates a variety of finished ads for the Weight Loss Challenge. These tools can be found atMyHerbalife.com (Retailing & Recruiting � Daily Methods of Operation � Weight Loss Challenge). Distributor-created ads must be compliant with all Herbalife Rules, including the Rules of Conduct and Distributor Policies,the U.S. Supplemental Rules and (where appropriate) the Herbalife® Nutrition Club Rules.

In addition, ads for a Weight Loss Challenge may not state or imply that persons will receive money for the mereact of participating in a Challenge. Only 4 participants in each Challenge actually receive cash payouts. Ads maystate or imply that persons who win the Challenge can earn money for doing so.

Examples of Acceptable Ad Statements• “Weight Loss Challenge winners can earn dollars for losing pounds!”• “Challenge winners can earn cash to lose weight!”

Examples of Unacceptable Ad Statements• “Earn dollars for losing pounds!”• “We pay you to lose weight!”

9. REQUIRED PARTICIPATION AGREEMENTEvery participant must review and sign a Participation Agreement, which must be kept on file by the Distributor(s)for at least 1 year from signing and produced to Herbalife upon request.

The Participation Agreement form is included in this manual. (See “Section Three: Participant Handouts.”)

10. STATE OF VERMONTThe standard Weight Loss Challenge model, as set forth in this Manual and in these Rules, is prohibited by law inthe state of Vermont. If you are interested in using this tool in Vermont, you must contact the Herbalife DistributorRelations department for specific guidance.

11. MINIMUM AGEThe minimum age for participation in a Weight Loss Challenge is 14, and persons ages 14 to 17 require writtenpermission from a parent or legal guardian.

SECTION ONE: Distributor Weight Loss Challenge Rules and Guidelines

OUTGOING VOICEMAIL PHONE SCRIPTBelow is an example of what you would record as an outgoing voicemail message for the phone numberthat will appear in all of your advertising for the class. It is recommended that you run these calls as a livenumber, so that you can answer calls as they come in, or have someone do that for you. However, you canrecord the message below in case you aren’t able to take the call; this will allow people to leave a messageso that you can call them later to provide more information or pre-register them for the class.

Outgoing Voicemail Script:Thank you for calling [your business name]. I’m either on the phone or away from my desk. If you arecalling to register for the [name of the particular city you are advertising in] Weight Loss Challenge,please identify which class you are registering for, and leave your name and number, and I will call youback as soon as possible!

REGISTRATION PHONE SCRIPTSNext are examples of registration phone scripts. Use them as a guide when taking a call live, pre-registeringpeople, or returning calls for messages they may have left you.

Greeting for a live call:[Your business name] this is [your name]!

Script for returning a call when a message is left:Hello, this is [your name] with [your business name], and I’m returning a call from [person’s name]. Ishe/she available? He/she called to pre-register for the class and wanted more information.

…then give the person registering the following details about the class:• Start date• Location of the class• Time for Weigh-Ins and Measures• Class start time. Ask the participant to come to class on time, since it starts promptly, and that it

will last about half an hour (30 minutes).• Participant fee. To participate in the 12-weekWeight Loss Challenge, each person pays a fee of $35.

(See Rule 6 regarding refunds in the “Distributor Weight Loss Challenge Rules and Guidelines” at theend of Section One.) Explain that, with aminimum of the fee going toward administrative costs, this andall other money collected during the 12-week course will be paid out in cash and prizes at the end ofthat period to the top three people in class who have lost the greatest percentage of body weight.

If they ask whether you offer nutrition or weight-management programs, tell them that Herbalife doeshave programs and products available and that they may purchase them if they choose. However, explainthat they are under no obligation to purchase products in order to take part in the class.

Collect their complete contact information. These are great leads! Tell them you look forward to seeingthem in class, and briefly give them the class location and start time, as well as the time for Weigh-Insand Measures, once more.


SECTION TWO: Phone Scripts

Before the First ClassPREPARE REGISTRATION FOLDERS FOR PARTICIPANTSPrepare two-pocket folders that participants will receive in the first class; in the folders, insert hard copiesof the following registration handouts: (These can be found at the end of this section and are available onthe HerbalifeWLC.com website, under “Week 1: Protein.”)

Left-side folder pocket:Weight Loss Challenge Participation Agreement

Right-side folder pocket:• Weigh-Ins and Measures Weekly Record• Welcome Letter• References List• Weight Loss Challenge Log

MoneyTo take part in the Challenge, each participant pays a $35 fee. A minimal amount of every $35 is used tocover administrative costs (e.g., photocopy and print costs for assorted handouts, and purchasing of thesupplies listed below). Note: This fee is refundable under certain conditions. (See the “Distributor WeightLoss Challenge Rules and Guidelines” at the end of Section One.)

The remaining money, in addition to absentee and pounds-gained fees, will be paid out in cash and prizesto the winners. (See the “Weight Loss Challenge Participation Agreement” for a detailed explanation ofthese fees and how the prize money is to be divided among winners.) Note: First place winner payout pereach group of participants should not exceed $599. (See the “Distributor Weight Loss Challenge Rulesand Guidelines” at the end of Section One.)

SuppliesThe following is a list of things you’ll need for the classes:1. Herbalife pens2. Receipt pad3. All four flavors of Herbal Tea Concentrate (to serve in each class)4. Hot water, if possible5. Cold water

SECTION THREE: Getting Ready for Class


PREPARING FOR WEEK 1 AND BEYOND...

6. Napkins7. Honey8. Stir sticks9. Spoons10. Cups11. Lean Protein Estimator (SKU #6530)12. Digital scale (Be sure it goes up to a high weight)13. Digital camera (and extra camera batteries)14. Herbalife tape measures (120 inches long)15. Two-pocket folders printed with your main phone number for the class and the participant Weight

Loss Challenge website address (HerbalifeWLC.com)16. Raffle tickets17. Giveaways for Weeks 2 through 12 (See “Giveaways” in this section of the manual)18. Protein Bars Deluxe for sampling during Week 119. Basic Cellular Nutrition product display consisting of: Formula 1 Healthy Meal Nutritional Shake Mix,

Formula 2 Multivitamin Complex, Cell Activator®, Herbal Tea Concentrate, Cell-U-Loss® andTotal Control®

20. Products on hand to sell, along with proper Herbalife PROMOTE! items (e.g., shaker cups, tabletboxes, measuring spoons and any other items you would like to include as part of a customer“care pack”) for any new customers

21. Copies of the Product Brochure22. Name tags

…and, most of all, have a great positive attitude!

Setting Up StationsSet up the following four (4) stations, keeping flow in mind. Note that the number of team members perstation below are based on a class size of 20 participants. Of course, with a smaller class you might wantto handle multiple stations yourself. Or for a larger class of 40, you may choose to have more teammembers at a particular station–enough to handle volume.

• Registration Table. (1 team member) The team member(s) at this station should be friendly andoutgoing. Here, participants will:� Sign in� Pay their $35 participant fee and receive a receipt� Be given a name tag� Be directed to the Scale Station

• Scale Station. (1 team member) The team member(s) at this station should be upbeat and positive.Here, participants will:� Weigh in on a scale� Have their weight recorded in the “Weigh-Ins and Measures Weekly Record”� Take their “Weigh-Ins and Measures Weekly Record” and proceed to the Measure Station




• Measure Station. (2 team members–1 to measure; 1 to record measurements) Here,participants will:� Have all their measurements taken� Have their measurements recorded in the “Weigh-Ins and Measures Weekly Record”

(which will be collected at this station)� Be directed to the Photo Station

• Photo Station. (1 team member) Here, participants will:� Have their pictures taken� Be directed to the Table Greeter

Assign the job of Table Greeter to one or more team members (again, the number depends on the sizeof your class). The Table Greeter helps participants find seats and asks them to help themselves torefreshments (such as Herbal Tea Concentrate). Note: Display all served products in their originalcontainers with the labels, so participants can check labels to be aware of what they are consuming.

Special Instructions for Scale and Measure StationsEach week, participants will go to the Scale and Measure Stations before class begins to weigh in and bemeasured. The team members assigned to the Measure Station should familiarize themselves with the“Taking Good Measurements” diagram located in Appendix A at the back of this manual.

Because some participants may be self-conscious about being weighed and measured in front of otherpeople, both procedures should be done very discreetly. For this reason, when setting up the Scale andMeasure Stations, keep participants’ privacy in mind. Separate these stations from the rest of the room byputting up long curtains or by setting up screens. You may also wish to put up signs so others will know notto enter.

Lastly, since participants report to these two stations each week, it is important that you keep both of themin the same locations within the meeting room throughout the entire 12 weeks of the Challenge. Thisprevents confusion and helps the process run smoothly each time.


PREPARING FOR WEEK 1 AND BEYOND...(continued)


CoachesCoaches are team members who teach the classes; they are also known as “trainers.” They shouldalways have a good attitude and make the class fun!

ASSIGNING COACHESAssign each participant a personal coach. If a participant was invited by a coach, that participant, alongwith anyone he or she brings, will be assigned to that same coach. Participants who answered an ad aredivided among the coaches who paid for the ad. Again, people brought in by these participants will beassigned to the same coaches together. So, one coach may have two people assigned to them, whileanother coach may have more. (It depends on the luck of the draw!)

WEIGHT-LOSS SPREADSHEETA spreadsheet that automatically calculates each participant’s percentage of weight loss for each weekand for the entire 12-week course is available for download in the Weight Loss Challenge section onMyHerbalife.com (Retailing & Recruiting� Daily Methods of Operation�Weight Loss Challenge). Assignone team member to be in charge of inputting this data each week.

TRAINER OUTLINESOutlines for teaching the Week 1 and Week 2 classes are included in this manual. (See “Section Two:Outlines for Teaching Classes.”)

HANDOUTSFor Weeks 3 through 12, coaches will teach from the handout documents located in “Section Five: WeeklyTopics and Participant Handouts” of this manual. These handouts are also available at the HerbalifeWLC.comwebsite. Each coach should be prepared to teach their class from the handouts for their respective weeks.The coaches teaching the following weeks will need to provide the following handouts in class forall participants:• Week 1 (“Protein”) - All handouts for this week• Week 2 (“Meal Plans; Snacking; Water”)

� “Quiz: Know Your Snacks”� The three (3) different meal plans (Meal Plans “A”, “B” and “C”)

• Week 5 (“Nutrition Labels; Fats; Portion Control”) - “Quiz: Portion Distortion”• Week 6 (“Digestive Health”) - “Quiz: What Do You Know About Digestive Health?”• Week 7 (“Dining Out”) - “Quiz: The Ins and Outs of Dining Out”



TEACHING WEEK 2To determine which meal plan to give each participant, the coach teaching Week 2 (“Meal Plans; Snacking;Water”) will need to bring in a Lean-Protein Estimator(s). (For more details, see “Trainer Outline forWeek 1” in “Section Four: Outlines for Teaching Classes.”)

TEACHING WEEK 4The coach teaching Week 4 (“Carbohydrates; Shopping and Cooking; Cellular Nutrition”) will need to dothe following for his/her class:

• Bring in visuals of good carbohydrates, such as oatmeal, apples, cucumbers, a Formula 1 shake, etc.• Bring samples of food labels to read (e.g., for single servings of peanut butter, ranch dressing,

popcorn, etc.).• Become familiar with the “Shortening Demo.” (MyHerbalife.com � Retailing & Recruiting � Daily

Methods of Operation � Weight Loss Challenge)

CLASS LENGTHCoaches should keep the total class time to 30 minutes maximum. (Note: The first two classes will runlonger due to registration in Week 1 and the assigning of meal plans in Week 2.)

GiveawaysFrom Week 2 through Week 12, you will have giveaways of Herbalife® products. Beginning in Week 2,when a participant’s weigh-in shows that they have lost weight, give them a raffle ticket for the drawingthat week, when they will have a chance to win one (1) giveaway of their choice. To prepare for thegiveaways, do the following:

• Purchase Herbalife products to be given away (e.g., Protein Bars Deluxe, Roasted Soy Nuts,Protein Drink, Liftoff®, Herbal Aloe Soothing Hand & Body Lotion, Radiant C® Face Quencher, etc.).How many will you need for the entire 12-week course? For a class of up to 9 people, drawone (1) giveaway per week (for a total of 12 products); for 10 to 19 people, draw two (2) giveawaysper week (for a total of 24 products); and for 20 to 40 people, draw three (3) per week (36 products).

• Place one (1) product each in an attractive cellophane bag and tie with a ribbon. (You can buy thebags and ribbon at any local dollar store.)

• Have a festive gift bag or basket ready where raffle tickets will be placed and drawn.


PREPARING FOR WEEK 1 AND BEYOND...(continued)


SECTION THREE: Registration Handouts for Week 1

Week 1(StartingWeight)

Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Weight

WeeklyWeightLoss/Gain

TotalWeightLoss

% Lost

Weight-Gain

Fee Paid

UpperChest

Chest

Waist

Hips

RightThigh

LeftThigh

RightArm

LeftArm

TotalInchesLost

WEIGH-INS AND MEASURES WEEKLY RECORD

Name: _____________________________________________ Date: _______ /________/ _________



Weight Loss Challenge Participation Agreement

Thank you for your interest in the Weight Loss Challenge! Through the Challenge, Herbalife IndependentDistributors (also known as “coaches”) are able to help participants work toward their weight-loss goalsand improve their overall wellness. We want you to have a great time as you have fun and meet newfriends at our Weight Loss Challenge. Remember that any reasonable diet or weight-managementprogram includes exercise and sensible meals, and it’s always a good idea to consult your primaryphysician before starting an exercise or weight-management program.

The coach(es) responsible for this Challenge:

Name(s): __________________________________________________________________________________

Contact Information: ________________________________________________________________________

Please read this document carefully and sign it to confirm that you understand all of the general terms ofthe Weight Loss Challenge.

• In return for your Participation Fee of $35* and upon signing this document, you are entitled toparticipate in the Weight Loss Challenge identified below and you will be eligible for the variousprizes and/or payouts which are awarded upon its conclusion. You will also attend weeklyweigh-ins where you will have the opportunity to ask questions, receive coaching and education.

• This Weight Loss Challenge begins the week of ________ /_______, 20____ and ends the week of________ /______, 20____.

• Coaches are independent businesspersons; they are solely and exclusively responsible for theoperation and details of each Weight Loss Challenge.

• The purchase or consumption of Herbalife products in conjunction with your participation isrecommended, but not required.

• The Participation Fee of $35* covers all prize payouts, plus minimal operational costs.

• The Weight-Gain Fee is $1* per pound for weight gained since the last recorded weigh-in.

• The Absence Fee is $5* for each absence. One (1) absence is allowed without penalty.

• The Participation Fee is fully refundable if requested by the participant within the first 48 hours ofthe Challenge start date.

*Amount is in U.S. dollars.


• Weight-Loss Payouts are paid to the top 3 weight losers as follows:

� 1st Place: 50 percent will be paid to the person who has lost the greatest percentage ofhis/her body weight by the end of the Challenge.

� 2nd Place: 30 percent will be paid to the person who has lost the next greatest percentageof his/her body weight by the end of the Challenge.

� 3rd Place: 20 percent will be paid to the person who has lost the next greatest percentage ofhis/her body weight by the end of the Challenge.

• An Inches Payout is paid to the participant who loses the most inches and is not also a top3 weight loser; this winner receives all money collected from Weight-Gain and Absence Fees.

• If, after reading this document, you have any further questions about the Weight Loss Challenge,do not hesitate to ask the coach(es) listed in this Agreement.

• As a participant, you should communicate regularly and fully about your progress and neverhesitate to ask questions, so you can receive the appropriate advice and coaching.

• You must be at least 14 years of age to enter a Weight Loss Challenge; if you are 14 to 17 yearsold, your parent or legal guardian must sign this Agreement on the line provided.

I, _______________________________________, [print name], have reviewed and agree to all of the above.

Signature: ________________________________________________________ Date: ______ /______ /______

Signature: ________________________________________________________ Date: ______ /______ /______(Parent or legal guardian signature required if participant is under the age of 18.)

Address: _________________________________________________________________________________

City: ______________________________________________________ Zip: _______________

Phone: _________ - _________ - _______________

Email: _________________________________________________________________________

How did you hear about this Challenge? (please check)

⇑ Prior participant ⇑ Referred by a friend (name): __________________________________________

⇑ Newspaper ad ⇑ Postcard (color of postcard or name listed): ___________________________

⇑ Other: ________________________________________________________________________________



WEIGHT LOSS CHALLENGEFOOD/DRINK LOG

Name: ___________________________________________________ Week of: _______________

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Amount of water(in ounces) drank

Amount (in grams)of protein eaten

Number ofcalories consumed

Amount ofexercise(in minutes)–include type

Food/Drink Log:Write down everythingyou eat and drink.



We are pleased that you have accepted our invitation to join us for the Weight Loss Challenge, and wetrust that the benefits of your participation will meet your expectations. We are excited that you havedecided to make a positive change in your life. This is a 12-week program, and your attendance at theweekly meetings is key to learning important facts about proper nutrition and weight management.

As part of our commitment to helping you lose those unwanted pounds and inches, each and every oneof you will be assigned a personal coach who will monitor and guide you toward your goal. Your coachwill be in touch with you prior to our next meeting in order to get acquainted and answer any questionsyou may have.

We encourage you to get involved and join in our group discussions. Some of the various topics we willbe discussing in the upcoming weeks are:

• Protein intake• Calorie intake• Digestive health• Making sense of carbohydrates• The importance of hydration• Understanding fats• Dining out• Exercise• Heart health

For optimal results, we highly recommend you keep in regular contact with your coach throughoutthe Challenge.


WELCOME


Many of the facts that will be talked about are referenced in the following books, DVDs and websites:

BOOKS• Keep It Simple, Author: Luigi Gratton, M.D., M.P.H.• The L.A. Shape Diet, Author: David Heber, M.D., Ph.D.• What Color Is Your Diet?, Authors: David Heber, M.D., Ph.D., and Susan Bowerman, M.S., R.D.,

C.S.S.D.• NO More Heart Disease, Author: Lou Ignarro, Ph.D.

DVDS• Digestive Health – This informative Herbalife DVD may be borrowed from your coach.• Personalize Your Program – An overview of all of Herbalife’s weight-management and nutrition

products. This DVD may be borrowed from your coach.

WEBSITES• Weight Loss Challenge (HerbalifeWLC.com) – Handouts for the weekly topics are available here.

You can also check out inspiring success stories of past Weight Loss Challenge participants, andfind more articles and recipes to help you live healthier.

• Start Herbalife (StartHerbalife.com) – This website is a great resource where you can learn moreabout Herbalife® weight-management, as well as targeted nutrition, energy & fitness andpersonal care | outer nutrition, products.


REFERENCES


1. WELCOME PARTICIPANTSOnce all the participants are seated, welcome them to the Weight Loss Challenge. If you held a previousChallenge, let them know how much fun it was. Be enthusiastic at every class meeting.

2. TELL YOUR OWN PERSONAL WEIGHT-LOSS SUCCESS STORY

3. PASS OUT REGISTRATION MATERIALSDistribute the handout folders containing all of the participant registration documents, which you hadprepared in “Section Three: Getting Ready for Class.” (See “Before the First Class” located at the beginningof that section.)

Read the “Weight Loss Challenge Participation Agreement” aloud, and ensure that everyone understands them.Have the participants fill out and sign the “Weight Loss Challenge Participation Agreement.” If anyone has beeninvited by someone, ask them to write down that person’s name in the “How did you hear about this Challenge?”area at the bottom of the agreement.

4. TALK ABOUT THE FOLLOWING IMPORTANT THINGS THEY’LL NEED TO KNOW:Participants and coaches. Let the participants know that they will receive a call sometime during this firstweek from a personal coach they will be assigned to, so they should list two preferred times when their coachesmay contact them to discuss their health goals. (Coaches may find the "Wellness Questionnaire" located inAppendix C helpful.)

Let them know that they, the participants, are responsible for their own weight loss and that their coaches areavailable to help them; however, after Week 1, the participants themselves should contact their coaches withany questions or concerns. Ask participants to hand in their completed and signed agreement.

Participant standings. Inform participants that, upon their request, you will let them know their standings atanytime during the Challenge; however, explain that you may not reveal anyone else’s standings. Eachparticipant’s weekly Weigh-Ins and Measures results are absolutely confidential.

“Whys.” Each participant joined the Challenge for a reason. In other words, each of them has a “why” for beingthere–some for the support and to have someone to be accountable to; some to get healthier; and some, justbecause it sounded like so much fun! Emphasize that each and every one of them is a winner just for being partof the Challenge.

Ask them to write down their “why,” and have them keep this in their folders. Tell them to be sure to share this with

SECTION FOUR: Outlines for Teaching Classes

TRAINER OUTLINE FOR WEEK 1Topic: Protein


their personal coach during the coach’s initial call that week. Explain that this will help keep them on track for thenext 12 weeks.

Class length. Let participants know that you realize everyone is busy, which is the reason each class meetingwill be approximately 30 minutes long (45 minutes maximum). To respect participants’ time, it is very importantyou adhere to this. Let them know, however, that they should expect the meetings for Weeks 1 and 2 to runlonger, due to the initial Weigh-ins and Measures in Week 1, and the assigning of meal plans in Week 2.

Weigh-Ins and Measures. Fifteen (15) minutes prior to the start of each class, participants will weigh in andbe measured. If the class starts at 6:15 p.m., advise everyone to arrive around 6 p.m. to be weighed. Theclasses themselves will consist of 20 to 30 minutes of information for healthy living. Out of respect for thosewho show up on time, do not wait for people to arrive after the scheduled start time. Always begin and end yourclasses promptly.

5. REVIEW THE WEEK 1 HANDOUTSGo over each of the Week 1 handouts in the following order:• Welcome Letter• References List. Point out that the Herbalife Weight Loss Challenge website (HerbalifeWLC.com) is

where they will find the handout documents for each week’s class. Let them know that they areresponsible for printing out their handouts from the website before each class. Ask if any participantsdo not have Internet access and may not be able to print their handouts; make note of their names. Thecoach assigned to teach a particular week should provide hard copies of the respective handouts forthose participants.

• Weight Loss Challenge Food/Drink Log. In this weekly log, participants will list anything they eat ordrink. Tell them: “If they are biting, they are writing.” Be sure they bring a completed log back each weekto hand in to their coach.

• “Protein 101” and “Protein Foods At-a-Glance.” Protein is the topic for this first class meeting. Showthem the “Protein Foods At-a-Glance” list. Encourage participants to get their protein from variety ofsources. Ideally, protein intake should be roughly half animal sources (like meats, fish, poultry, egg whites,milk and milk products) with the remainder coming from plant sources, such as soy protein, tofu,edamame and other soy products, and other plant proteins such as beans, peas and lentils. Vegetarianscan select their proteins from various plant sources; protein powders are one of the best ways to obtainhigh-quality protein for the fewest calories. Non-vegetarians should still attempt to get about half of theirprotein from animal sources.

Ask participants to raise their hands if they have ever had a protein bar; ask them how it tasted. Then


TRAINER OUTLINE FOR WEEK 1Topic: Protein(CONTINUED)


give everyone a sample of the Herbalife® Protein Bar Deluxe. (Prepare samples by cutting the bars intobite-sized pieces to distribute among the participants.)

6. ADVISE MEAL PLANSThen talk about numbers for this week. Typically, women are advised to follow a 1,200-calorie meal plan withabout 75 grams of protein per day; larger individuals may be able to lose on a higher calorie level. Most menlose weight quite well on a 1,500-calorie meal plan; larger individuals would use an 1,800-calorie meal plan. (Seethe Week 2 handouts for these three meal plans.)

If an individual’s personalized meal plan is above or below the provided meal plans, they can add orsubtract to the recommended daily calorie intake by using the “Food Lists for Meal Planning,” also in theWeek 2 handouts. (Note: It is not recommended that individuals follow a meal plan below 1,200 calories.)

Another way of determining which meal plan would best suit an individual (apart from the rule of thumb justdescribed) is by using a Lean-Protein Estimator slide rule. (For more details, see the “Trainer Outline forWeek 2” later in this section.)

7. INTRODUCE THE COACHESTell participants that each of them will be assigned to a personal coach; explain what a coach does; and thenintroduce the coaches to the class. Have coaches very briefly share their own weight-loss success stories.

8. SUGGEST POSSIBLE WEIGHT-MANAGEMENT METHODSEach participant is free to choose the way they will conduct their own weight loss. You might suggest theyfollow a method(s) the coaches themselves may have followed (e.g., exercising, giving up favorite foods forless than $3 a day, etc.).

If they are deciding on a weight-management program and may be interested in Herbalife products, announcethat a short informational meeting about Herbalife weight-management programs will be held five (5) minutesafter class ends, and that they are welcome to attend. (Be sure the break is no longer than five minutes.)Whether there may be other people remaining from the class, have one of the coaches start the meeting. (Thecoach presenting the Herbalife programs at this meeting should not be the same coach who conducted theWeek 1 class.)

In the informational meeting, go over the Quickstart programs, Total Control® tablets, Cell-U-Loss® capsules andother weight-management products. Ensure that any new customer(s) goes home with the proper PROMOTE!items. (See to Item #19 on the “Supplies” list in “Section Three: Getting Ready for Class.”)



WEIGH-INS AND MEASURESAs participants begin arriving to weigh in and be measured before the class starts, welcome them back andgive each one a name tag. Direct them to the Scale and Measure Stations. Weigh people as they come in.Remember to conduct Weigh-ins and Measures as discreetly as possible.

LEAN-PROTEIN ESTIMATOR AND MEAL PLANSAfter participants have been weighed and measured, assign each participant one of the three meal plans (A, Bor C) located in the Week 2 handouts. As explained earlier, women generally tend to lose weight on a 1,200-calorie meal plan (Meal Plan “A”), while men tend to do so on a 1,500-calorie meal plan (MealPlan “B”). Using a Lean-Protein Estimator (LPE) is another means of determining the best meal plan.

The LPE is available as a slide rule, included as an item in the International Business Pack (IBP) or for individualpurchase on MyHerbalife.com. It is also available as an online tool in the “Retailing Tools” dropdown menu onMyHerbalife.com � Retailing & Recruiting � Retailing Tools. If you use the slide rule, simply follow thedirections on the LPE through to Step 6. If using the online LPE, enter the information requested on the formand click the “Calculate” button. For both the slide rule and the online LPE, the recommended meal plan willappear in the “Meal Plan for Weight Loss” window. (Note: Meal Plan “C” covers individuals whose result iseither “C” or “D.”)

There are a couple of different ways to conduct the LPE activity. You may choose to set up a special stationwhere participants can be directed after being weighed and measured; there, an assigned team member(s)will use the LPE to perform an individual reading for each participant. (For this option, you may want to handlethe reading discreetly, since the same privacy issues may apply here, as with the Weigh-ins and Measures.)When a participant’s reading is done, the team member(s) at this station will direct them to the Tea Station,where they may help themselves to a cup of Herbal Tea Concentrate and then proceed to their seats.

Another option is to conduct the LPE activity as an in-class project, in which each participant is given their ownLPE slide rule and follows along as the coach “walks” them through the steps.

NEW ARRIVALSIf there are new participants who did not attend the Week 1 class, collect their $35 fee, have them weigh in,and ask them to wait after class in order to measure them and take their pictures. After class, go over the Week1 handouts with them.


TRAINER OUTLINE FOR WEEK 2Topic: Meal Plans; Snacking; Water


STARTING THE CLASSWhen all participants are seated and it is time to start the class, welcome everyone back. (Be enthusiastic!)Ask anyone who has lost weight to stand up. Count down amounts of weight lost. Recognize the top threepeople who have lost the greatest percentage of body weight, and have them state their amount of weight loss.

Ask everyone whether they received a call from their personal coach. Make up a list of those who did not, andbe sure that their coach is introduced to them. Remind participants that it is their responsibility to call theircoach from this point forward.

TEACH THE WEEK’S TOPICSTalk about determining meal plans, and then teach from the Week 2 handouts: “Lose a Pound a Week”article, the “Low-Calorie Snacks” list and the article “Water Works.” Give each participant a bottle of drinkingwater for your talk on water and hydration.

SNACKING QUIZOne of the activities that participants enjoy is the “Quiz: Know Your Snacks.” Read each quiz question aloud,along with the three possible answer choices, and ask participants to circle their answer. Then read eachpossible answer aloud again, asking everyone who chose that answer to raise their hands; then reveal thecorrect answer. People are usually surprised by the answers, adding to the fun of this quiz!

SAMPLINGYou can give out pie samples made with Formula 1 Shake Mix. Then explain that if anyone would like to learnmore about how Herbalife’s nutrition products work, they may find one of this week’s handouts “Maximize YourCellular Nutrition” interesting and helpful. (See “Products by Week” in Appendix B for additional sampling ideas.)

ENDING THE CLASSWish everyone a great week, and tell them you’ll “see less of them next time.” Remind new participants to stayafter class to be measured and have their pictures taken.



It seems everywhere we look someone is promoting a new diet that praises the power of protein. Butwhether you want to lose or gain weight, or maintain your current weight, the importance of protein goesfar beyond physical appearance and muscle building.

A NECESSITY FOR EVERY BODYProtein is an important component of every cell in the body. It is an organic compound, composed of22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs, andthe body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones.Protein also makes it possible for blood to carry oxygen throughout the body. Along with fat andcarbohydrates, protein is a "macronutrient," meaning the body needs relatively large amounts of it. TheInstitute of Medicine of the National Academy of Sciences has concluded that our daily protein requirementsshould be 10 percent to 35 percent of our total caloric intake, with men needing slightly more than women.A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart andrespiratory system.

HOW PROTEIN AFFECTS YOUR WEIGHTThe widespread popularity of high-protein diets is due in large part to their ability to help manage hunger.When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of proteinis that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreaseswithout exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leadsto a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" aftereating sweets without adequate protein. Certain foods, however, provide a healthier resource for proteinthan others.

CONSIDER THE SOURCEYou can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nutsand whole grains provide protein without much saturated fat and offer plenty of healthful fiber andmicronutrients as well. If you’re looking for yet another great way to obtain healthy protein, vegetablesources of protein found in Herbalife’s Formula 1 shakes, are high quality and have lower calorie levels withvirtually no added fat. Herbalife® products personalize your daily protein intake to match your body’sneeds. With a variety of shakes and snacks, Herbalife’s weight-management program helps you build ormaintain lean muscle while providing healthy weight-management support.

Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allowgood health to take shape.

PROTEIN 101By David Heber, M.D., Ph.D.

SECTION FIVE: Week 1: Protein


The following is a list of foods and their protein content in grams:

DAIRY PRODUCTS• Egg whites: 7 whites = 25 grams• Cottage cheese (nonfat): 1 cup = 28 grams• Mozzarella cheese (nonfat): one 1-ounce stick = 8 grams• Yogurt (nonfat, sugar-free): one 6-ounce carton = 5 grams• Yogurt (nonfat, plain): 1 cup = 14 grams• Milk (nonfat): 1 cup = 10 grams

MEATS• Beef (lean): 3 ounces (cooked weight) = 25 grams• Chicken breast: 3 ounces (cooked weight) = 25 grams• Turkey breast: 3 ounces (cooked weight) = 25 grams• Turkey ham: 4 ounces (cooked weight) = 18 grams• Pork tenderloin: 3 ounces (cooked weight) = 24 grams

FISH• Ocean-caught fish: 4 ounces (cooked weight) = 25 to 31 grams• Shrimp, crab, lobster: 4 ounces (cooked weight) = 22 to 24 grams• Tuna: 4 ounces (water packed) = 27 grams• Scallops: 4 ounces (cooked weight) = 25 grams

BEANS, LENTILS AND GRAINS• Beans (black, pinto, etc.): ½ cup (cooked) = 7 grams• Lentils: ½ cup (cooked) = 9 grams• Quinoa: ½ cup (cooked) = 6 grams• Tofu: ¼ block = 7 grams• Veggie burger: one burger = 5 to 20 grams (varies by brand)Note: Some ready-to-eat cereals are also good protein sources. Check labels–some have more than

10 grams of protein per serving.

HERBALIFE® FOODS• Formula 1 shake (with 8 fl. oz. nonfat milk): one serving = 18 grams• Soup Mix (with 6 to 8 fl. oz. of water): one serving = 16 grams• Protein Drink Mix (with 6 to 8 fl. oz. water): one serving = 15 grams• Beverage Mix (with 6 to 8 fl. oz. water): one serving = 15 grams• Roasted Soy Nuts with Cardia®* Salt: one packet (1 ounce) = 11 grams• Protein Bar: one bar (1.23 ounces) = 12 grams• Protein Bar Deluxe: one bar (1.41 ounces) = 10 grams

*Cardia® is a registered trademark of Nutrition 21, Inc.

PROTEIN FOODS AT-A-GLANCE

SECTION FIVE: Week 1: Protein


MEAL PLAN “A”1,200 Calories

SECTION FIVE: Week 2: Meal Plans; Snacking; Water

BREAKFAST: 1 HERBALIFE® FORMULA 1 SHAKE + 1 FRUITExample:� 2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +

one half of a fresh mangoOR:

1 PROTEIN UNIT + 1 FRUITExamples:� 7 egg whites (hard boiled or cooked with pan spray as an omelet) + ½ grapefruitOR:• 1 cup nonfat cottage cheese + 1 cup pineapple

LUNCH: 1 HERBALIFE® FORMULA 1 SHAKE + 1 FRUITExample:� 2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +

1 cup strawberriesOR:

1 PROTEIN UNIT + 2 VEGETABLES + SALAD + 1 FRUITExample:� 3 ounces roasted chicken breast

� AND 2 cups steamed broccoli� AND 4 cups of salad greens with seasoned vinegar� AND one large orange

P.M. SNACK: 1 PROTEIN SNACK + 1 FRUITExample:� Herbalife® Protein Bar Deluxe + 1 medium apple

DINNER: 2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUITExample:� 8 ounces broiled fish with teriyaki sauce

� AND 1 cup steamed spinach + 1 cup steamed carrots� AND mixed green salad� AND ½ cup brown rice� AND 1 cup mixed honeydew and cantaloupe cubes



MEAL PLAN “B”1,500 CaloriesBREAKFAST: 1 HERBALIFE® FORMULA 1 SHAKE + 1 FRUIT

Example:� 2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +


1 PROTEIN UNIT + 1 FRUITExamples:� 7 egg whites (hard boiled or cooked with pan spray as an omelet) + ½ grapefruitOR:• 1 cup nonfat cottage cheese + 1 cup pineapple

A.M. SNACK: 1 PROTEIN SNACKExample:� 1 Herbalife® Protein Bar Deluxe



2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUITExample:� 6 to 8 ounces roasted chicken or turkey breast, fish, tuna or shellfish

� AND 2 cups steamed green beans� AND 4 cups of salad greens with light dressing� AND ½ cup brown rice� AND one large orange

P.M. SNACK: 1 PROTEIN SNACK + 1 FRUITExample:� 1 packet Herbalife® Roasted Soy Nuts with Cardia®* Salt + 1 medium apple

DINNER: 2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUITExample:� 6 to 8 ounces broiled fish with teriyaki sauce

� AND 1 cup steamed spinach + 1 cup steamed carrots� AND tossed green salad with light dressing� AND ½ cup brown rice� AND 1 cup mixed melon cubes




MEAL PLAN “C”1,800 CaloriesBREAKFAST: 1 HERBALIFE® FORMULA 1 SHAKE + 1 FRUIT

Example:� 2 scoops (2 tablespoons) Formula 1 Shake Mix + 8 fl. oz. nonfat milk or soymilk +


1 PROTEIN UNIT + 1 GRAIN + 1 FRUITExamples:� 7 egg whites (hard boiled or cooked with pan spray as an omelet) +

½ whole-grain English muffin + ½ grapefruitOR:• 1 cup nonfat cottage cheese + 1 fat-free whole-grain waffle + 1 cup pineapple

A.M. SNACK: 1 PROTEIN SNACK + 1 FRUITExample:� 1 Herbalife Protein Bar Deluxe + one medium apple



2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUITExample:� 3 ounces chicken or turkey breast, fish, tuna or shellfish on one slice of

whole-grain bread� AND 1 cup chopped vegetables� AND 1 cup tomato juice� AND 4 cups of salad greens� AND one large orange

P.M. SNACK: 1 PROTEIN SNACK + 1 FRUITExamples:� Herbalife Protein Bar Deluxe + one medium appleOR:� 1 packet Roasted Soy Nuts with Cardia®* Salt + one fresh orange

DINNER: 2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUITExample:� 6 to 8 ounces broiled fish with teriyaki sauce

� AND 1 cup steamed spinach + 1 cup steamed carrots� AND tossed green salad with light dressing� AND 1 cup whole-grain pasta� AND 1 cup watermelon



FOOD ITEM ONE UNIT CALORIES PROTEIN (GRAMS)

Egg whites 7 whites 115 25

Cottage cheese, nonfat 1 cup 140 28

Herbalife® 2 tablespoonsFormula 1 Shake Mix Formula 1 Shake Mix 180 18+ nonfat milk + 1 cup nonfat milk

Beef, lean 3 ounces, cooked weight 145-160 25

Chicken breast 3 ounces, cooked weight 140 25

Turkey breast 3 ounces, cooked weight 135 25

Turkey ham 4 ounces, cooked weight 135 18

Ocean-caught fish 4 ounces, cooked weight 130-170 25-31

Shrimp, crab, lobster 4 ounces, cooked weight 120 22-24

Tuna 4 ounces, water packed 145 27

Scallops 4 ounces, cooked weight 135 25

VEGETARIAN

Soy Canadian bacon 4 slices 80 21 (varies)

Soy hot dog 2 links 110 22 (varies)

Soy ground round ¾ cup 120 24

Soy burgers 2 patties 160 26

Tofu, firm ½ cup 180 20 (varies)

Note: Calorie average is 135 calories per unit.


Protein Foods

FOOD LISTS FOR MEAL PLANNING



Fruits

FOOD ITEM ONE UNIT CALORIES FIBER (GRAMS)

Apple 1 medium 75 3

Apricots 3 whole 50 3

Avocado ¼ average fruit 80 2

Banana 1 small 100 3

Blackberries 1 cup 75 8

Blueberries 1 cup 110 5

Cantaloupe 1 cup cubed 55 1

Cherries 20 80 2

Grapes 1 cup 115 2

Grapefruit ½ fruit 40 2

Honeydew melon 1 cup, cubed 60 1

Kiwi 1 large 55 3

Mango ½ large 80 3

Nectarine 1 large 70 2

Orange 1 large 85 4

Papaya ½ large 75 3

Peach 1 large 70 3

Pear 1 medium 100 4

Pineapple 1 cup, diced 75 2

Plums 2 small 70 2

Strawberries 1 cup, sliced 50 4

Tangerine 1 medium 45 3

Watermelon 1 cup balls 50 1




Acorn squash, baked 1 cup 85 6

Artichoke 1 medium 60 6

Asparagus 1 cup 45 4

Beets 1 cup 75 3

Broccoli 1 cup 45 5

Brussels sprouts 1 cup 60 4

Cabbage 1 cup 35 4

Cauliflower 1 cup 30 3

Carrots 1 cup 70 5

Celery, diced 1 cup 20 2

Chinese cabbage 1 cup 20 3

Collard greens 1 cup 50 5

Corn 1 ear 75 2

Eggplant 1 cup 30 3

Green beans 1 cup 45 4

Green peas 1 cup 140 8

Kale 1 cup 35 3

Leeks 1 cup 30 1

Mushrooms 1 cup 40 3

Mustard greens 1 cup 20 3

Onion 1 cup 105 4

Pumpkin 1 cup 50 3

Red cabbage 1 cup 30 3

Spinach 1 cup 40 4

Sweet potato 1 cup 200 4

Swiss chard 1 cup 20 2


Cooked Vegetables




Tomato juice 1 cup 40 1

Tomato sauce/puree 1 cup 100 5

Tomato soup, made with water 1 cup 85 0

Tomato vegetable juice 1 cup 45 2

Tomatoes 1 cup 70 3

Turnip greens 1 cup 30 5

Winter squash, baked 1 cup 70 7

Zucchini with skin 1 cup 30 3



Cabbage 1 cup 20 2

Carrots 1 cup 50 4

Cucumber 1 cup 15 1

Endive 1 cup 10 2

Pepper, green, chopped 1 cup 30 2

Peppers, red, chopped 1 cup 30 2

Pepper, yellow, chopped 1 cup 30 2

Romaine lettuce 1 cup 10 1

Spinach 1 cup 10 1

Tomatoes, chopped 1 cup 40 2


Cooked Vegetables (continued)

Raw Vegetables



STARCH/GRAIN SERVING SIZE CALORIES FIBER (GRAMS) PROTEIN (GRAMS)

Beans (black, pinto, etc.) ½ cup, cooked 115-140 5-7 7

Bread (whole grain preferred) 1 slice 80-100 3 3-5

English muffin ½ muffin 80 1 2

Lentils ½ cup, cooked 115 8 9

Rice (brown preferred) ½ cup, cooked 110 2 3

Pasta (whole grain preferred) ½ cup, cooked 85 2 3

Potato, baked ½ medium 100

Rice cakes 2 large 70 1 1

Tortilla, corn 2 tortillas 120 4 2

Cereals

Bran flakes ¾ cup 100 3 5

Oatmeal, cooked 1 cup 130 4 6

Shredded wheat, bite size ¾ cup 115 3 4

Note: Calorie average is 100 calories per serving.

Starches and Grains

FOOD ITEM SERVING SIZE CALORIES FIBER (GRAMS) FAT (GRAMS)

Cheese, reduced fat 1 ounce 50-80 0 2-5

Cheese, Parmesan 3 tablespoons 80 0 5

Nuts ½ ounce 80-100 0 6-11

Olive oil 1 teaspoon 40 0 4

Olives 10 large 50 0 7

Pine nuts, sesame seeds 1 tablespoon 50 1 4-7

Salad dressing, fat-free or low-fat 2 tablespoons 40-80 0 0-2

Note: Calorie average is 65 calories per serving.

Taste Enhancers



FOOD ITEM SERVING SIZE CALORIES PROTEIN (GRAMS)

Cheese, mozzarella, low-fat 1 ounce (1 stick) 70 8

Cottage cheese, nonfat ½ cup 70 14

Egg, hard boiled 1 80 4

Herbalife® Protein Bar Deluxe 1 bar 140 10

Herbalife® Peach Mango orWild Berry Beverage Mix 1 packet 70 15

Herbalife® Protein Drink Mix 2 tablespoons in water 110 15

Herbalife® Creamy Chicken Soup Mix 1 packet 70 15

Milk, nonfat or 1% 1 cup 90-110 9

Soup, tomato, made with nonfat milk 1 cup 120 6

Soy crisps 1 ounce (about 17 crisps) 110 7

Herbalife® Roasted Soy Nutswith Cardia®* Salt 1 packet 110 11

Yogurt, nonfat, sugar-free 1 six-ounce carton 100 5

Note: Calorie average is 100 calories per serving.*Cardia® is a registered trademark of Nutrition 21, Inc.

Protein Snacks


If you cut 500 calories a day from your typical intake, you will lose a pound in a week’s time. Look at someof the examples below. The more you cut, the more you lose!

EXAMPLE 1: An Herbalife® Formula 1 shake for breakfast vs. A blueberry muffin and amedium vanilla frappuccino

FOOD CALORIES FAT (GRAMS)Muffin and medium frappuccino 930 33Formula 1 shake with nonfat milk 180 1.5You save: 750 calories and 31.5 grams of fat. If you typically have “just a muffin and coffee” every day forbreakfast, you could lose 1½ pounds a week just by making this one swap!

EXAMPLE 2: Herbalife® Roasted Soy Nuts with Cardia®* Salt vs. Peanuts

FOOD CALORIES FAT (GRAMS)¾ cup of peanuts, dry roasted 630 521 packet Herbalife® Roasted Soy Nuts with Cardia®* Salt 130 5You save: 500 calories and 47 grams of fat

EXAMPLE 3: Chicken breast vs. Red meat

FOOD CALORIES FAT (GRAMS)6 oz. lean sirloin steak 660 293 oz. chicken breast 150 4You save: 510 calories and 25 grams of fat

EXAMPLE 4: Roast beef sandwich with cheese and mayonnaise vs. Turkey sandwichwith vegetables and mustard

FOOD CALORIES FAT (GRAMS)Roast beef sandwich + cheese, mayo 850 30Turkey sandwich + vegetables, mustard 350 5You save: 500 calories and 25 grams of fat



LOSE A POUND A WEEK


EXAMPLE 5: French fries vs. Steamed vegetables

FOOD CALORIES FAT (GRAMS)35 French fries 560 281 cup zucchini + 1 tablespoon Parmesan cheese 60 2You save: 500 calories and 26 grams of fat

EXAMPLE 6: Large restaurant Chinese chicken salad with fried noodles vs.3 cups salad greens with 1 cup mixed fresh vegetables, 3 ounces grilled chickenbreast and 2 tablespoons light salad dressing

FOOD CALORIES FAT (GRAMS)Chinese chicken salad Up to 1000 61Greens/vegetables/chicken + light dressing 320 11You save: up to 680 calories and 50 grams of fat each time you make this choice


LOSE A POUND A WEEK (CONTINUED)


Snacking doesn’t have to be an unhealthy habit. It’s not unusual to get hungry between meals–particularlyif you have a long stretch in between. The key is planning ahead to make sure you have some healthyfoods available, and ideally, you should combine some protein with a little carbohydrate to fill you up andkeep you going. A protein-enriched beverage, a piece of string cheese and a piece of fruit, or a smallcarton of yogurt with a few low-fat crackers should do the trick.

HERE ARE SOME SNACK IDEAS–ALL UNDER 100 CALORIES:

• Nonfat latte made with nonfat milk or soy milk

• Mini pita bread with a quarter of an avocado

• Herbalife® Creamy Chicken Soup Mix

• Herbalife® Peach Mango or Wild Berry Beverage Mix

• Two rice cakes with one wedge light cheese

• One 100-calorie pudding cup

• ½ cup nonfat cottage cheese with ½ cup blueberries

• 1 ounce turkey jerky with one slice rye cracker

• One individual carton light nonfat yogurt with 1 tablespoon raisins

• Toasted whole-grain waffle with a sprinkle of cinnamon-sugar

• One stick mozzarella cheese with one sesame breadstick

• ¾ cup tomato soup made with nonfat milk

• Three hard-cooked egg whites mashed with a little Dijon mustard and a sliced tomato

• 15 baby carrots with 2 tablespoons fat-free ranch dressing

• 12 ounces tomato juice

• 10 soy crisps with a small peach

• One frozen fruit bar

• 1 cup whole strawberries with 1 tablespoon chocolate syrup

LOW-CALORIE SNACKS



How much do you know about snacking habits? Snacking can be a healthy habit if you choose the rightitems and eat the right balance of foods for snacks to keep your energy level up. Unfortunately, many timeswe wait until we get the “snack attack,” and don’t choose as wisely as we should. Here are somequestions to test how much you know about snacking.

1. What is America’s favorite snack food, and how much of it do we eat every year?a. Pretzels, and we eat about 50 million poundsb. Peanuts, and we eat about 25 million poundsc. Cookies, and we eat about 700 million poundsd. Potato chips, and we eat about 1.2 billion pounds

2. What does the shape of the original pretzel twist represent?a. A child’s playground game, similar to hopscotchb. A mother’s arms holding a babyc. A person’s arms crossed in prayerd. The coat of arms of the Hapsburg family in Germany, for whom the pretzel was invented

3. You are really craving something sweet. You run into the local food mart and find anarray of pre-packaged goodies. Which of the following would have the fewest calories?a. A package of two frosted cupcakesb. A package of two crème-filled spongecakesc. A single-serve apple pied. A single-serve pack of four powdered-sugar donuts

4. Popcorn can be a healthy snack, but you need to choose carefully. Which of thefollowing popcorns have the MOST calories per cup?a. Cheese flavoredb. Kettle-corn flavoredc. Cinnamon-butter flavoredd. Extra-butter flavored

5. Rice cakes can be the start of a healthy snack. The plain ones have only about35 calories. To keep calories down, which of the following would be the best toppingfor your rice cake?a. 1 tablespoon of cream cheeseb. 2 tablespoon of ricotta cheese and a sprinkle of cinnamon sugarc. 1 tablespoon of strawberry jamd. 1 tablespoon of peanut butter


QUIZ: KNOW YOUR SNACKS


6. You are craving something smooth and creamy. Which of the following choices hasthe fewest calories?a. A single-serve rice puddingb. A single-serve chocolate puddingc. One 6-ounce carton fruit-on-the-bottom yogurtd. Half a banana with a tablespoon of chocolate syrup

7. You’re rummaging around the house for something to eat. You have the followingavailable to you, and you can’t decide which would do the least damage to your diet,calorie-wise. Which one should you choose?a. Four fig barsb. Three graham-cracker sheetsc. 50 pistachio nutsd. 2 ounces of beef jerky

8. You have several leftovers in your refrigerator that look tempting for a snack.Which of the following will use up the fewest calories from your calorie budget?a. A piece of lasagna, about 3 inches squareb. Two fried-chicken drumsticksc. 1 cup of homemade macaroni and cheesed. 1 cup of shrimp fried rice

9. Sometimes when we think we’re hungry, we’re really just thirsty. If you thinksomething to drink might help quench your thirst and your hunger pangs, which wouldbe the best choice?a. 12 ounces of lemonadeb. 12 ounces of cranberry juicec. 12 ounces of grapefruit juiced. 12 ounces of canned mango nectar

10. After an afternoon of shopping and with more to buy, you need a little something toget you through the afternoon. What’s the best choice from the mall?a. One large soft pretzelb. One medium-sized fruit smoothiec. 1 cup of low-fat frozen yogurtd. A cup of chicken noodle soup from the deli



1. What is America’s favorite snack food, and how much of it do we eat every year?a. Pretzels, and we eat about 50 million poundsb. Peanuts, and we eat about 25 million poundsc. Cookies, and we eat about 700 million poundsd. Potato chips, and we eat about 1.2 billion pounds

2. What does the shape of the original pretzel twist represent?a. A child’s playground game, similar to hopscotchb. A mother’s arms holding a babyc. A person’s arms crossed in prayerd. The coat of arms of the Hapsburg family in Germany, for whom the pretzel was invented

3. You are really craving something sweet. You run into the local food mart and find anarray of pre-packaged goodies. Which of the following would have the fewest calories?a. A package of two frosted cupcakesb. A package of two crème-filled spongecakesc. A single-serve apple pied. A single-serve pack of four powdered-sugar donuts

The donuts have 238 calories; the spongecakes have 300, the pie has 480 and the cupcakes have 360.

4. Popcorn can be a healthy snack, but you need to choose carefully. Which of thefollowing popcorns have the MOST calories per cup?a. Cheese flavoredb. Kettle-corn flavoredc. Cinnamon-butter flavoredd. Extra-butter flavored

Cheese-flavored popcorn averages a whopping 58 calories a cup. Cinnamon-butter flavored comes innext, at 50 calories. Kettle-corn and extra-butter flavored are both about 35 calories a cup. Natural styleand air-popped popcorn have the fewest calories–about 30 calories per cup.

5. Rice cakes can be the start of a healthy snack. The plain ones have only about35 calories. To keep calories down, which of the following would be the best toppingfor your rice cake?a. 1 tablespoon of cream cheeseb. 2 tablespoon of ricotta cheese and a sprinkle of cinnamon sugarc. 1 tablespoon of strawberry jamd. 1 tablespoon of peanut butter


ANSWER KEY: KNOW YOUR SNACKS


Regular cream cheese has about 50 calories a tablespoon, as does the strawberry jam. A tablespoon ofpeanut butter has 95 calories. The ricotta cheese is a calorie-bargain, with 2 tablespoons having onlyabout 25 calories. Spread some on a rice cake with a little cinnamon sugar for a tasty treat.

6. You are craving something smooth and creamy. Which of the following choices hasthe fewest calories?a. A single-serve rice puddingb. A single-serve chocolate puddingc. One 6-ounce carton fruit-on-the-bottom yogurtd. Half a banana with a tablespoon of chocolate syrup

Some yogurts are healthy, and if this had been a “light” version, it would have been the best choice. Butlow-fat yogurts with fruit on the bottom can have 150 or more calories per individual carton. Rice puddingand chocolate puddings have about 130 to 140 calories per serving, depending on the brand. But a halfof banana has only about 45 calories, and the syrup add about 50–under 100 calories for a delicious treat(even better if the banana is frozen).

7. You’re rummaging around the house for something to eat. You have the followingavailable to you, and you can’t decide which would do the least damage to your diet,calorie-wise. Which one should you choose?a. Four fig barsb. Three graham-cracker sheetsc. 50 pistachio nutsd. 2 ounces of beef jerky

The pistachio nuts have about 160 calories; the fig bars add up to 220 calories, the graham crackerswould have about 180 calories, and the beef jerky is about 230 calories. If you get the pistachio nuts inthe shell, that’s even better–it takes time to crack each one open, and it will slow down the rate at whichyou eat.

8. You have several leftovers in your refrigerator that look tempting for a snack.Which of the following will use up the fewest calories from your calorie budget?a. A piece of lasagna, about 3 inches squareb. Two fried-chicken drumsticksc. 1 cup of homemade macaroni and cheesed. 1 cup of shrimp fried rice

Believe it or not, the two fried-chicken drumsticks, even though they are fried, have the fewest calories–about 250 for the two drumsticks. If you take off the breaded coating, you still get the flavor of the chickenand can save yourself about 75 more calories. All the other selections have between 400 to 500 calorieseach–way too much for most people as just a snack.



9. Sometimes when we think we’re hungry, we’re really just thirsty. If you thinksomething to drink might help quench your thirst and your hunger pangs, which wouldbe the best choice?a. 12 ounces of lemonadeb. 12 ounces of cranberry juicec. 12 ounces of grapefruit juiced. 12 ounces of canned mango necta

Of the four choices, grapefruit juice has the fewest calories per ounce. Twelve ounces of grapefruit juicehas about 150 calories; all the others have about 200 calories in a 12 oz. serving because they all haveadded sugar. Better yet, when you are thirsty, try mineral water with just a few tablespoons of juice. It’srefreshing and tasty, but you will minimize calories considerably.

10. After an afternoon of shopping and with more to buy, you need a little something toget you through the afternoon. What’s the best choice from the mall?a. One large soft pretzelb. One medium-sized fruit smoothiec. 1 cup of low-fat frozen yogurtd. A cup of chicken noodle soup from the deli

The chicken noodle soup is the clear winner here, at only 175 calories for a cup. The large pretzels fromthe mall can be as much as 400 calories each; a cup of frozen low-fat yogurt will cost you about280 calories; and the medium smoothie–which has fruit and frozen yogurt and added sugar–could be400 calories or more.


ANSWER KEY: KNOW YOUR SNACKS(CONTINUED)


Drinking plenty of water is an important part of maintaining a healthy weight and a nutritious diet.Water plays an essential role in helping your body process nutrients, maintain normal circulation andkeep the proper balance of fluids.

REPLACE WHAT YOU LOSEAfter each 30-minute workout, drink two 8 oz. glasses of water to replenish your fluids. If you find youbecome thirsty while working out, consider using a sports bottle to help you stay hydrated while youexercise.

Because of their calorie content, soft drinks and fruit juices are not good choices for replacing lost fluidsif you are trying to lose weight or manage your weight. You might try adding just a splash of fruit juice ora slice of lemon or lime to a glass of water if you don’t like the taste of plain water.

HOW MUCH WATER IS ENOUGH?As a general guideline, try to drink six to eight 8 oz. glasses of water a day. If you exercise, you will probablyneed to drink more to replenish the water lost through sweating.

You can usually trust your sense of thirst to let you know when you need to drink. Your sense of thirst,combined with simply paying attention to how many glasses of water you’ve had in a day, can help youto keep your body hydrated.

WHEN WATER ISN’T ENOUGHThe next time you’re thirsty, it could be smart to think before you drink. While “you are what you eat,” thephrase is more accurately “you are what you drink.” Our bodies are about 60 percent water, and whilewatery foods can help meet our needs, most of our daily water needs are met from the fluids we drink.Aside from plain water, consumers are faced with a dizzying array of juices, juice drinks, vitamin-fortifiedwaters, sports drinks, energy drinks and teas–making it difficult to choose the best beverage to helpmeet fluid needs.

For the average person who exercises moderately, plain water is a perfectly good choice. But many peopleprefer drinks with a little flavor, and tastier fluids may encourage consumption. And as exercise durationand intensity increase, it’s important to not only replace fluid losses, but to replace body salts–such assodium and potassium–that are lost with sweating.

WATER WORKS



LOOK BEFORE YOU DRINKWhen evaluating beverages, a good place to start is by reading the nutrition facts label. For instance,sodas or fruit drinks are often high in calories and sugar, and low on nutrients. Not only can these emptycalories pile on the pounds, the high-sugar concentration in sodas and fruit drinks can actually slowdown the rate at which the body absorbs fluid. If you see high-fructose corn syrup at the top of theingredient list, you may want to pass. Sugars other than fructose, in lower concentrations, are muchbetter absorbed.

Some energy drinks have a combination of caffeine and sugar, designed to give you a quick spike inenergy. But if you aren’t used to consuming caffeinated drinks, these could make you jittery or upsetyour stomach.

So what should you look for? It’s a good idea to check labels for electrolytes, such as sodium andpotassium, which are salts that your body loses when you perspire. In addition to replacing losses,electrolytes can also add some flavor, which will encourage you to drink more. Also, look for drinks withless than 100 calories per 8 oz. serving. Higher calories means a higher sugar concentration; you alsodon’t want to drink back the calories you just burned on the treadmill.

While too much sugar can be a problem, a little bit of carbohydrate in beverages can help to maintain bloodsugar while you are exercising. Also, a mixture of several forms of carbohydrate in the drink helps to getcarbohydrate into working muscle better than just one carbohydrate source.

A drink such as one made with Herbalife’s H3O® Fitness Drink mix could be a good choice because itcontains the right amount of readily absorbed carbohydrates, no caffeine, and the essential electrolytespeople lose when they perspire. It comes in a powder that mixes easily with water, and is availableeither in a canister or in convenient single-serve “stick packs” that can be thrown in a bag or pocketand mixed in any water bottle.


WATER WORKS (CONTINUED)


STAYING HYDRATEDYou may become dehydrated before you are actually thirsty. This is one reason that athletes learn to drinkon schedule. Two cups of fluid a couple of hours before you start exercising should be followed withanother cup or so 10 to 20 minutes before you start. A few ounces every 15 minutes or so when you areworking out can help prevent excessive fluid losses. One way to monitor your hydration is to note thecolor of your urine. “People who are optimally hydrated should urinate every one to two hours,” says LuigiGratton, M.D., M.P.H., clinical physician at the University of California at Los Angeles (UCLA)*. “And yoururine should be pale yellow or clear,” says Gratton. “Darker color usually means more concentrated urine,an indication that you should increase your fluid intake.”

Watch for other signs and symptoms of dehydration during exercise, such as muscle cramping, or feelinglight-headed or faint. Even if you’re only a weekend warrior, adequate fluids are important for a healthy,well-functioning body. If you think you drink less than you should, a flavorful beverage designed to helpyou hydrate might be just the thing to help meet your fluid needs.

* Titles are for identification purposes only. The University of California does not review, approve or endorse Herbalife® products.


Put your metabolism to work for you. Now’s the perfect time to incorporate some metabolic-revving tipsinto your daily regimen and avoid gaining weight.

REV UP YOUR BODY’S ENGINEWe eat food for fuel. When we burn it for energy to run our bodies, the process creates heat. Nutritionalsupplements can assist the body’s engine to burn fuel efficiently, helping our metabolism stay revved andfunctioning well.

DAILY REGIMEN TIPSKeep your metabolism revved with these tips:• Engage in 30 minutes of activity every day to help minimize weight gain and to raise metabolic rate.• Tone your muscles by weight training three days a week.• Start small–try walking with one- to two-pound weights.• Do not eat fewer than 1,200 calories a day. Eating too little may slow your metabolism.• Never skip breakfast. It may slow down your metabolism.• Nutritional supplements, such as Herbalife’s Total Control® and Herbal Tea Concentrate, can help

boost metabolism.*• Have a supply of protein-powered healthy snacks on hand as an alternative to carb-loaded junk food.

REV UP YOUR METABOLISM

SECTION FIVE: Week 3: Metabolism

*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure or prevent any disease.


We hear a lot about metabolism–and often blame our “slow metabolism” for our inability to keep ourweight under control. But what is metabolism, exactly? And is there anything we can do to change ourmetabolic rate?

Metabolism basically refers to all the chemical processes that take place in the body in order to sustainlife–allowing you to breathe, pump blood, keep your brain functioning and extract energy from your food.When you hear the termmetabolic rate–more accurately called basal (or resting)metabolic rate–that refersto the number of calories your body at rest uses each day, just to keep all your vital organs functioning.You burn additional calories through your daily activities and formal exercise, but by far, the majority of thecalories that you burn each day are your basal calories.

The number of calories that you burn every day is directly related to your body composition. Think of yourbody as divided into two compartments. In one compartment is all the body fat; in the other compartmentis everything that isn’t fat (e.g., bone, fluid, tissue, muscle)–that’s the fat-free compartment. The size ofyour fat-free compartment determines your metabolic rate, with every pound of fat-free mass burningabout 14 calories per day.

If you weigh 150 pounds and 50 pounds of you is fat and 100 pounds is fat-free, then you would burnabout 1,400 calories per day at rest. If you don’t get much activity, you won’t burn much more than thisthroughout the day. But if you weigh 150 pounds and 25 pounds of you is fat, and 125 pounds of you isfat free, then you burn 1,750 calories per day at rest. And if you get some regular exercise and burn a fewhundred calories more per day, your total calorie burn for the day might be 2,000 calories!

Since the fat-free compartment contains muscle tissue, one of the best things you can do to boost yourmetabolic rate is to strength-train to increase your muscle mass. If you build up 10 pounds of lean bodymass, that’s another 140 extra calories that you burn per day–not to mention the calories that you burnthrough exercise.


METABOLISM: TRUTHS AND MYTHSBy Susan Bowerman, M.S., R.D., C.S.S.D.


Here are a few truths and myths about metabolism:

MYTH: AGING SLOWS YOUR METABOLISM.Truth: People do tend to put on weight as they get older, but it isn’t inevitable. People have a tendencyto exercise less, or less vigorously, as they age–and that means fewer calories burned per day. As activitylevels and intensity go down, loss of muscle mass can occur. This then shrinks the body’s fat-freecompartment and leads to a lower metabolic rate. Cardiovascular exercise will burn calories, andresistance training to preserve or build up muscle are great defenses against age-related weight gain.

MYTH: YOU’RE STUCK WITH THE METABOLISM YOU HAVE, AND YOU CAN’T CHANGE IT.Truth:We all seem to know people who can “eat whatever they want and never gain weight” or those who“just look at food and put on 10 pounds.” But lifestyle plays a big part in determining the calories you burnper day. While it may appear that there are people who eat all the time and never seem to gain, chancesare they make healthy, relatively low-calorie selections naturally. And many of these people burn morecalories through what is called Non-Exercise Activity Thermogenesis (NEAT)–basically, they move arounda lot during the day. They might fidget more, get up from their desks frequently during the day to stretch,or walk down the hall to talk to a colleague instead of emailing. Next time you’re in a public place–say acoffeehouse–become an observer. You may notice that heavier people sit very still and hardly move. Leanerpeople may use more hand gestures, or wiggle a foot or a crossed leg. The point is, build more muscleand then use it by moving around more throughout the day.

MYTH: EATING A GRAPEFRUIT WITH MY MEAL WILL SPEED UP MY METABOLISM.Truth: There’s nothing special about grapefruit that will speed up your metabolism. Sometimes it’srecommended that you should eat half a grapefruit with each meal for this purpose. But the reason thismay work is not because of anything magical about grapefruit. It’s simply a watery, low-calorie food thattakes up space in the stomach that might normally be taken up by higher-calorie foods. It may help weightloss, but it doesn’t have any effect on your metabolism.

MYTH: IF I CUT CALORIES, MY METABOLIC RATE WILL SLOW DOWN, SO WHAT’S THEPOINT OF EXERCISING?Truth: It is true that your metabolic rate can slow a bit when you cut calories. After all, your body’s naturalinclination will be to try to conserve calories as best it can. But these decreases are relatively small, andif people become more active as they lose weight, this can offset these small changes. By dieting andexercising, you can help to preserve the rate at which your body burns calories.


METABOLISM: TRUTHS AND MYTHS (CONTINUED)


Your muscle mass works like a furnace, burning calories and stored fat for energy. The more muscle youhave, the higher your metabolism, the faster you burn calories. Eating plenty of protein daily is essentialto maintaining your muscle mass for good health, energy and effective weight management.


POWER YOUR METABOLISMWITH PROTEIN

3+ hours

30-60 minutes

2-3 hours

Lasting10 minutes

Short

Lean Protein + Complex Carbohydrates:Meal-replacement shakes, balancedmeals and balanced snacks

Lean Protein: chicken, fish, lean beef,egg whites and soy products

Complex Carbohydrates: fruits,vegetables and whole grains (wholeoatmeal, brown rice, whole-wheat pastaand whole-wheat bread)

Refined Sugar/Simple Carbohydrates: Rice and pasta, fruit juice and white potatoes

Time

Hung

erCo

ntro

l

Energy Levels, Blood Sugar Levels and Hunger Control


PANTRYBeans• Dried beans such as black, pinto,

garbanzo, cannelini, white beans for soupsand spreads

Grains• Barley• Brown rice, wild rice, brown basmati rice• Whole-grain couscous• Millet• Quinoa• Buckwheat• Yellow cornmeal• Whole-grain pasta• Whole-grain breads, English muffins, bagels• Corn tortillas

Broth• Low-sodium chicken or vegetable broth;

some stores have other varieties such asmushroom broth.

Canned Foods• Tomatoes• Pumpkin• Hominy• Beans• Artichoke hearts• Roasted peppers• Applesauce to replace fats in baked goods• Canned or pouch pack light tuna in water,

salmon, clams, shrimp, crab, chickenbreast

Protein Powder• Herbalife® Formula 1 Shake Mix

Cereals• High-protein cold cereals• Rolled oats• Multigrain hot cereals

Crackers• Low-fat, whole-grain crackers

Dried Foods• Sun-dried tomatoes• Dried mushrooms

Baking• Whole wheat, whole-wheat pastry,

white whole-wheat flours• Dark cocoa powder• Evaporated nonfat milk• Cornstarch for thickening

Snacks• Herbalife® Protein Bar Deluxe• Herbalife® Protein Drink Mix• Herbalife® Roasted Soy Nuts

GOOD HEALTH ON HAND

SECTION FIVE: Week 4: Carbohydrates; Shopping and Cooking; Cellular Nutrition

The key to getting healthy meals on the table quickly is having a well-stocked pantry, refrigerator andfreezer with the basic items that you will use frequently. Here are some suggestions for stocking up. Youdon’t need to have all of these on hand, but these lists may encourage you to try new foods to add varietyto your diet.


Tea• Green tea• White tea• Oolong• Black tea• Rooibos• Herbal blends

REFRIGERATOR AND FREEZERNuts• Pecans• Walnuts• Pine nuts• Almonds and other tree nuts stored in the

freezerFruit• Frozen fruit loose-pack and unsweetened,

frozen fruits are great for protein shakes.Also, you can thaw them quickly in themicrowave and mix with yogurt or cottagecheese for a quick breakfast.

• Frozen berries• Apples• Cherries• Mango• Pineapple• Peaches

Frozen Vegetables–All kinds, but particularlythe following, which are loose-pack andgreat for soups, stir-fry dishes and pasta:• Spinach• Green beans• Sliced peppers• Mixed stir-fry vegetables• Edamame (soybeans)• Broccoli and cauliflower

Fish• Loose-pack frozen shrimp and scallops

Vegetarian Foods• Veggie burgers and soy ground round

Dairy Products• Nonfat milk or soy milk• Eggs or egg whites• Nonfat cottage cheese• Nonfat yogurt• Low-fat string cheese• Low-fat Parmesan cheese• Nonfat ricotta cheese

Grains• Whole-grain waffles• Whole-grain breads• Corn tortillas

SEASONINGS AND CONDIMENTSVinegars• Balsamic• Rice• Apple cider• Fig

Oils• Olive oil (pan-spray form also)• Sesame oil• Walnut oil• Avocado oil

Spices and Herbs• Allspice• Ginger• Cinnamon• Nutmeg• Cloves




Spices and Herbs (continued)• Coriander• Turmeric• Cardamom• White pepper• Black pepper• Red pepper flakes• Cumin• Oregano• Basil• Rosemary• Thyme• Sage• Dill• Curry powder• Garlic powder• Onion powder• Chili powder (regular and chipotle)• Dry mustard• Wasabi

Other Seasonings• Dijon mustard• Tabasco• Light soy sauce• Rice wine (mirin)• Ketchup• Miso paste• Oyster sauce• Thai fish sauce• Chili-garlic sauce• Salsa

Extracts• All-natural vanilla, maple, almond, orange,

lemon, mint

Fresh Fruits and VegetablesTry to purchase your fruits and vegetables locallyand seasonally. For convenience, you can useprecut carrots; prewashed salad greens andother vegetables; preshredded cabbage;chopped onions and garlic; and fresh-cut fruit.

GOOD HEALTH ON HAND (CONTINUED)


YOUR WEEKLY CHALLENGEThere are two challenges this week. This first challenge is to try a new fruit or vegetable each week. Mostof us eat the same foods day after day, and do our shopping almost mindlessly–buying the same thingsevery week. If you like spinach, try another leafy green like kale, Swiss chard or turnip greens. If you eatoranges or apples, try deep-red blood oranges or a new apple variety. Instead of the usual white potato,try a sweet potato for a change. Fruits and vegetables each have their own unique health benefits, and awider variety of fruits and vegetables is a great way to make improvements in the nutritional value of yourdiet.

The second challenge this week is to take a favorite recipe and “lighten it up.” Look at the table ofingredient substitutions below and see how they might work with your favorite recipe. Also look at the tipsfor cutting down on fat and calories during preparation. You might be surprised to find that you like thelighter version better.

INGREDIENT SUBSTITUTIONS FOR RECIPES


LIGHTEN UP YOUR MEALS

IF THE RECIPE CALLS FOR: USE THIS INSTEAD: COMMENTS:

Ground beefGround turkey or chicken, or soyground round

Spray pan with pan spray before browning; drain any fat from pan afterbrowning. Soy ground round is already cooked.

Butter or margarinefor baking

Applesauce; baby food prunesor carrots

You will need to experiment, but you can replace ½ or moreof the fat in the recipe and get a nutritional boost.

Butter to sauté vegetablesPan spray; broth, wine,vegetable juice

Spray pan with pan spray; sauté in wine, broth or vegetable juice. Coverpan to “sweat” vegetables.

Cheese Reduced-fat cheeseUse reduced-fat cheese, and reduce the total amount in therecipe if possible.

Cream (not for whipping)Evaporated nonfat milk;fat-free half-and-half

Evaporated nonfat milk can be used in recipes and in coffee.

Eggs in baking Egg whites or egg substitutesEgg substitutes are 99% egg white; you can also usetwo egg whites to replace one whole egg in baking.

Mayonnaise Nonfat mayonnaise

Nuts Use less Reduce amount by half, and toast first to enhance flavor.

Pie crust Graham-cracker crustTraditional pie crust is very high in fat and saturated fat;graham crackers are whole grain.

Sour cream, cream cheese,cottage cheese

Use nonfat versions; plain nonfatyogurt can replace sour cream

Try whirling cottage cheese in the blender with a little lemon juice;it makes a smooth, creamy sour cream substitute.


• Use pan sprays regularly. Spray the pan when it is cold, then place over the flame. You can reducefat considerably by taking this first step. Once the pan is hot, you can add a small amount of healthyolive oil for flavor.

• Replace refined starches with whole grain: Try brown rice, whole-wheat pasta, whole-wheat breadand crackers, whole-wheat cous-cous, and oatmeal instead of cream of wheat. You can buy quick-cooking brown rice that can be ready in 15 minutes.

• Add diced vegetables to soups, chili, meat loaf, casseroles, tuna or chicken salad and pasta sauceto reduce overall calories and boost nutrition.

• Season steamed vegetables with lemon, vinegar, herbs, garlic, onion and spices rather than relyingon butter or sauces.

• Add fruits to salad for a change. Try fresh orange or tangerine sections, apples or kiwi. Use deep-green leafy vegetables, instead of iceberg lettuce, for more nutrition.

• Frozen vegetables and fruits are just as nutritious and fresh, may be less expensive, and allow youto eat foods that might not be in season any time of the year. For example, loose-leaf frozen spinachor chopped vegetables can easily be added to soups and stews.

• Take advantage of the healthy convenience items such as prewashed salad greens, precut fruit andbaby carrots. They may cost more, but if you keep buying fruits and vegetables and throwing themaway because you don’t take time to prepare them, it may be less expensive in the long run. If yourmarket has a salad bar, you can buy prewashed, precut vegetables like broccoli, mushrooms,cauliflower and carrots, which you can take home and steam or stir-fry.

• Visit a local farmer’s market. The produce is usually much fresher than what you find in thesupermarkets, which means vegetables won’t wilt as quickly and the foods retain their nutritionalvalue. You can find new varieties of fruits and vegetables to try, and you will be eating foods thatare in season.

TASTEFUL TIPS



• You can thicken soups without added butter, flour or cream. Place some of the broth andvegetables in the blender and then stir back into the soup. Or, make your own “cream” soups bycooking vegetables with broth, onions, garlic and seasoning–then puree it all in the blender with alittle evaporated nonfat milk or soft tofu for a delicious creamy soup.

• Try different mustards and vinegars for seasoning salads and vegetables without fat.

• Double the recipe for dishes that freeze well, such as soups, stews, and casseroles. That way,when you’re tired and don’t want to cook, you can pull something healthy from the freezer ratherthan pulling into the drive-through.

• You’ve heard it many times, but don’t shop when you are hungry. It’s too tempting to pick up thewrong foods. Make a list and stick to it, for the most part, but be flexible.

• Supermarkets are carefully laid out to tempt you–so don’t get tempted by the candy at the checkout.Also, studies show that people who buy large containers of foods tend to serve themselves more fromthose containers, so try to keep portion sizes consistent if you buy economy-sized packages.



Here’s an example of how you can give your recipes a makeover for healthier results. Make sure toexperiment with your recipes at home.

This Shrimp Rice Casserole is real comfort food, and with a tossed salad and fruit for dessert, it makes agreat dinner. But as with many one-dish meals, the original is loaded with fat–items such as butter, cheeseand condensed soups. The original recipe called for ½ cup of butter, a can of cream of mushroom soup,and 2 cups (8 ounces) of shredded cheddar cheese.

The strategies for improving the nutritional value of the dish included reducing the cheese by half, reducingthe fat from 8 tablespoons down to 2 (and replacing the butter with heart-healthy olive oil), and making asimple mushroom sauce to replace the canned soup which is loaded with fat and sodium. An additionalnutritional boost was made by substituting brown rice for white. You could also add some cooked broccoliflorets to this dish for a true one-dish meal.

OLD VERSION (6 SERVINGS)1 large green pepper, chopped1 medium onion, chopped½ cup butter or margarine1 pound uncooked medium shrimp, peeledand deveined

½ tablespoon salt¼ tablespoon cayenne pepper3 cups cooked long-grain rice1 can (10¾ ounces) condensed cream ofmushroom soup

2 cups (8 ounces) shredded cheddar cheese

Nutrition Facts per Serving:Calories: 642Fat: 42 gramsProtein: 33 gramsFiber: 2 grams

MAKEOVER VERSION1 pound uncooked medium shrimp, peeledand deveined

2 tablespoons olive oil, divided12 ounces fresh mushrooms, sliced1 large green pepper, chopped1 medium onion, chopped3 tablespoons all-purpose flour3/4 tablespoon salt1/8 tablespoon cayenne pepper11/3 cup fat-free milk3 cups cooked brown rice1 cup (4 ounces) shredded reduced-fatcheddar cheese

Nutrition Facts per Serving:Calories: 320 (cut in half)Fat: 10 grams (cut by 75%)Protein: 24 grams (a bit less because cheese was

reduced, but still plenty for a serving)Fiber: 4 grams (doubled)


RECIPE REDO


Directions:Preheat the oven to 325 degrees. Coat a 1½ quartbaking dish with nonstick cooking spray andset aside.

In a large nonstick skillet over medium-high heat,sauté shrimp in 1 tablespoon olive oil for 2 to 3minutes or until shrimp turn pink. Remove and setaside. In the same skillet, sauté the mushrooms,green pepper and onion in the remaining olive oiluntil tender. Stir in the flour, salt and cayennepepper, and cook for a minute or so to remove theraw taste of the flour. Gradually add the milk, andstir until blended. Bring to a boil, cook and stir for2 minutes, or until thickened. Add the rice, ½ cupcheese and shrimp, and stir until combined. Pourinto the baking dish and bake for 30 to 35 minutes,or until heated through. Sprinkle with remainingcheese; cover and let stand for 5 minutes, untilcheese is melted.



PUMPKIN-BANANA SMOOTHIE2 tablespoons French Vanilla Formula 1Shake Mix

2 tablespoons Herbalife® PersonalizedProtein Powder

1 cup nonfat milk or plain soy milk¼ cup canned pumpkin (not pumpkin pie mix)½ medium bananaFew drops vanilla extractScant 1/8 teaspoon pumpkin pie spice4 ice cubes

Place all ingredients in the blender, and blendthoroughly until the ice cubes are completelycrushed.

CHOCOLATE-RASPBERRY SHAKE2 tablespoons Dutch Chocolate Formula 1Shake Mix


1 cup nonfat milk or plain soy milk1 cup frozen raspberries1/8 teaspoon orange extract4 ice cubes


STRAWBERRY-KIWI SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1 cup nonfat milk or plain soy milk½ cup frozen whole strawberries1 very ripe kiwi, peeled1/8 teaspoon lemon extract

4 ice cubesPlace all ingredients in the blender, and blendthoroughly until the ice cubes are completelycrushed.

CHAI TEA LATTE SMOOTHIE2 tablespoons French Vanilla Formula 1Shake Mix


1 cup nonfat milk or plain soy milk½ medium banana3 tablespoons unsweetened liquid iced teaconcentrate

Scant 1/8 teaspoon cinnamonA few dashes each of: ginger, clove,black pepper

4-5 ice cubesPlace all ingredients in the blender, and blendthoroughly until the ice cubes are completelycrushed.

BANANA BREAD SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1 cup nonfat milk or plain soy milk½ very ripe banana1/8 tablespoon black walnut flavoringFew drops vanilla extractA dash cinnamon4 ice cubes



PROTEIN-POWERED SHAKE RECIPESWITH HERBALIFE® FORMULA 1


PINEAPPLE-ORANGE-COCONUT SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1 cup nonfat milk or plain soy milk1 cup frozen pineapple chunks1/8 tablespoon coconut extract¼ tablespoon orange extract4 ice cubes

Place all ingredients in the blender, and blendthoroughly until the ice cubes are completely crushed.

VERY BERRY SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1/3 cup nonfat dry milk powder1 cup low-calorie cranberry juice1 cup frozen mixed berriesFew drops vanilla extract4 ice cubes


ORANGE MANGO SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1 cup nonfat milk or plain soy milk½ cup frozen mango chunks½ cup canned mandarin oranges, drained4 ice cubes


CHOCOLATE STRAWBERRY SHAKE2 tablespoons Dutch Chocolate Formula 1Shake Mix


1 cup nonfat milk or plain soy milk1 cup frozen strawberriesFew drops vanilla extract4 ice cubes


ORANGE JULIUS SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1 cup nonfat milk or plain soy milk3 tablespoons frozen orange juice concentrate¼ tablespoon vanilla extract4 ice cubes




APPLE PIE SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1 cup nonfat milk or plain soy milk1 cup frozen apple slicesFew dashes each of cinnamon, nutmeg,cloves

¼ tablespoon vanilla extract4 ice cubes


PEACH ALMOND SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1 cup nonfat milk or plain soy milk1 cup frozen peach slicesFew dashes ground ginger¼ tablespoon almond extract4 ice cubes


CAFÉ MOCHA SHAKE2 tablespoons Chocolate Formula 1

Shake Mix2 tablespoons Herbalife® Personalized

Protein Powder1 cup nonfat milk or plain soy milk

½ medium banana2 tablespoon Instant coffee crystalsA dash cinnamon4 ice cubes


BLUEBERRY CRANBERRY SHAKE2 tablespoons French Vanilla Formula 1Shake Mix


1/3 cup nonfat dry milk1 cup low-calorie cranberry juice1 cup frozen blueberriesFew drops orange extract4 ice cubes


HEALTHY ADDITIONS!• 2 to 4 ounces Herbalife® HerbalAloe Concentrate

• 1½ teaspoons Herbalife® Active Fiberpowder

• 1 tablespoon Herbalife® PersonalizedProtein Powder


PROTEIN-POWERED SHAKE RECIPESWITH HERBALIFE® FORMULA 1 (CONTINUED)


ADDITIONAL PROTEIN-POWEREDRECIPES WITH HERBALIFE® FORMULA 1

HERBALIFE® FORMULA 1 PIE – BASICRECIPE¾ cups Formula 1 Shake Mix (any flavor)2 cups nonfat milk or plain soy milk1 small package sugar-free or regularpudding mix

1 ready-made pie crustCombine the Formula 1 Shake Mix with the nonfatmilk or soymilk; mix until smooth. Add pudding,and mix well. Place the ready-made pie crust in a1-quart plastic storage bag and crush well.Press 1 tablespoon of crust into the bottom of an8-ounce container. Measure ½ cup of the piemixture, and place on top of crust. Add1 tablespoon of whipped cream, and cover with alid. Makes six pies.

You can create your own variations by tryingdifferent flavors of Herbalife® Formula 1 Shake Mixand pudding mix, and garnishing with differentfruits. These freeze well, so you can make severalflavors and save them at one time. Have them asan occasional treat to replace a meal, and be sureto round it out with a serving of fruit (either on theside or as a garnish).

HERBALIFE® FORMULA 1 AND OATMEAL2 scoops Formula 1 Shake Mix (any flavor)1/3 cup dry rolled oats2/3 cup nonfat milk

Cook the dry rolled oats in the nonfat milk, andthen stir in the Formula 1 Shake Mix. One serving= 1 meal replacement.

HERBALIFE® FORMULA 1 AND YOGURTStir 2 scoops of Formula 1 Shake Mix (any flavor)into 8 ounces of low-fat yogurt (any flavor),and enjoy! One serving = 1 meal replacement.

MAPLE-PECAN BAR SNACKS1 cup French Vanilla Formula 1 Shake Mix1 cup dry rolled oats½ cup peanut butter½ cup pure maple syrup1-2 capfuls of maple flavoring½ cup chopped pecans

Combine all ingredients, and press mixture into an8 by 8-inch pan. Cut into 16 pieces. One serving= 1 meal replacement.



CARBS-BASED BREAKFASTIn the morning, simple carbohydrates (e.g.,sugary refined cereals, white breads, toasts, etc.)cause an immediate surge of blood sugar levels,which results in the release of a substantialamount of insulin. The insulin removes sugar fromthe blood and puts it into storage, primarily in fattissue. The result is a decreased level of bloodsugar and a thirst for more carbs. This cycle repeats itself two to three more times during the day. Whenblood sugars drop quickly, we often look for something sweet to bring the levels back up. If this happensenough times during the day, we could end up snacking too much and taking in too many calories.

SKIPPING BREAKFASTWhen you skip breakfast, blood sugar dropsbelow the normal level, and you experiencecravings and a drop in energy. You again revert tosimple carbohydrates to achieve a quick surge ofblood sugar and to overcome hunger and a dropin energy. Simple carbohydrates will cause animmediate surge of blood sugar levels and asubstantial insulin emission. The insulin removes sugar from blood turning its excess into fat. Then thiscycle repeats itself two to three more times during the day. This vicious cycle constitutes one of the majorreasons for diabetes, high blood pressure and extra weight.

BALANCED PROTEIN-BASEDBREAKFAST

Such a breakfast supplies our body with all vitalnutrients and energy without increasing bloodsugar and insulin levels. It helps to avoiddependence on carbs during the day. In this way,appetite stays under control, cravings for carbs(e.g., snacks, chocolate, pastry, soft drinks, etc.)diminish, and the body uses its own stored fats to get more energy.


HEALTHY BREAKFASTFeel Good and Control Your Weight

Note: The sugar-/insulin-response curves are schematic illustrations of a known physiological reaction.The exact science behind it is complex and varies for different people.

�


Through Cellular Nutrition, healthy nutrients help nourish your cells with our exclusive blends ofplant-based nutrients that provide vitamins, antioxidants and minerals to support cell function. In this way,our products deliver healthy nutrients to cells throughout the body, as part of a healthy diet. Cells are thebasic unit of the human body, providing the power for everything you do–from thinking to growing. Forexample, our products are formulated to support healthy villi, the tiny finger-like structures along theintestine wall that act as “gatekeepers,” helping your body absorb more nutrients, vitamins and minerals,while protecting you from toxins. The healthier your villi, the more efficiently your cells can absorbnourishment–and the healthier you’ll be.

Herbalife maximizes Cellular Nutrition through unique, scientific formulations. It’s the select blends ofhigh-quality ingredients and the methods used to preserve their nutrient value. It’s the way we personalizeprograms to address each individual’s needs...it’s the Herbalife advantage.

MAXIMIZE YOUR HEALTHWITH CELLULAR NUTRITION



One of the most important skills you can master isbeing able to read a food label in order to figure outexactly what you are getting from your foods.

Let’s look at the example to the left and take theinformation from top to bottom…

Serving Size and Servings per Container:Pay attention to this closely. Many people assumethat small packages of cookies or crackers, ormedium-sized beverage containers are singleservings. But this may not be the case. An “official”serving of a beverage is 8 ounces, but many drinksare packaged in 16 oz. containers or larger. All thenutrition facts on the label are for one serving. If youdrink a 16 oz. beverage, you will be drinking twicethe number of calories on the nutrition facts panel,since you’ll be taking in two servings. You will needto double all the information on the label todetermine exactly what you are taking in.

Calories, Fat, Carbohydrate and Protein:As with all the other nutrients, these are the amountsper serving. In the example to the left, one cup of

Chunky, Cheesy, Rich and Creamy Broccoli Soup has 250 calories. But if you consume the whole package(two servings), you will have taken in 500 calories. In addition to the total fat per serving, the label also tellsyou the calories from fat, so you can do a quick calculation in your head of what percentage of calories youare eating from fat. In the example, there are 135 calories from fat out of a total of 250 calories. You cansee right away that more than half the calories in the soup come from fat. The label also tells you howmuch of the fat is saturated fat or trans fat.

“Total Carbohydrate” tells you, again, how much carbohydrate per serving. Keep in mind that this includesnatural sources, such as the natural sugars in milk or fruit, so it’s not always easy to tell from the linelabeled “Sugars” where the sugar is coming from without looking at the ingredients list. If a cereal has littleadded sugar–but contains raisins–the sugar content may look high, but it’s just from the natural fruit sugar.

SECTION FIVE: Week 5: Nutrition Labels; Fats; Portion Control

LOOK AT THE LABEL

CHUNKY, CHEESY, RICH ANDCREAMY BROCCOLI SOUP

Nutrition FactsServing Size: 1 cup (250 g)Servings per Container 2

Calories 250Calories from Fat 135% Daily Value

Total Fat 15 g 25%Saturated fat 3 gm 15%Trans Fat 0 gm

Cholesterol 30 mg 10%Sodium 750 mg 30%Potassium 200 mg 5%Total Carbohydrate 34 gm 11%Dietary Fiber 2 g 10%Sugars 2 gOther Carbohdyrate 30 gm

Protein 5 g 10%

By Susan Bowerman, M.S., R.D., C.S.S.D.


Look at the ingredients list for sugar: sugar, brown sugar, cane sugar, beet sugar, corn syrup, corn syrupsolids, brown rice syrup, dextrose, fructose, fruit juice concentrate, high fructose corn syrup, honey, invertsugar, maltodextrin, molasses, raw sugar, turbinado sugar and sucrose are all added sugars. Sometimesfood manufacturers use a number of sweeteners in a product–each in small amounts–so the ingredientsare “sprinkled” throughout the ingredients list, but taken together they can sometimes add up significantly.

Fiber and sugars are part of the total carbohydrate count. A food with 5 grams or more of fiber per servingis a good source of fiber.

% Daily Value:Daily Values are standard values developed by the Food and Drug Administration for use on food labels.They are standards used to compare the amount of a nutrient in a food to the amount that isrecommended per day, but is based on a 2,000 calorie diet that may not apply to everyone. Even if youknow that you don’t require that many calories, you can still look at these values to see if a particular foodis high or low in a nutrient that you are interested in. In the example above, one serving of the soup provides30 percent of the Daily Value for calcium, which is quite a bit. But it also has 25 percent of the Daily Valuefor fat–that means that one-fourth of the recommended fat for the day is packed into 1 cup of soup–that’sa lot of fat per serving!

Here are some things to visualize when you are looking at a food label:� Every 5 grams of fat is a teaspoon of fat (or a pat of butter). In the example above, each cup serving

of soup has 15 grams of fat–that’s three teaspoons (or one tablespoon), or three pats of butter perserving! If you consume the whole can (two servings), then you are consuming six pats of butter!

� Every 4 grams of sugar is a teaspoon. The soup above has very little sugar–only 2 grams perserving, or about a half a teaspoon. But a 16 oz. bottle of sweetened tea might have 30 grams perserving (and remember, the bottle is two servings of 8 ounces each). If you drink the whole bottle,you’ll be drinking 60 grams of sugar–that’s 15 teaspoons, or five tablespoons, or just under 1/3 cup!



The issue of dietary fat is probably one of the most confusing to people. Should you eat as little aspossible? More of the “good” fats? The answer lies somewhere in between. Ideally, you want to eat onlythe amount that you need to add flavor to foods, and of the fats you eat, you want to select the healthiestones. All fats, regardless of their source, are about 120 calories a tablespoon, so most people can’t (andshouldn’t) eat them freely. Here are some things to remember:

• Fats are categorized as saturated, polyunsaturated or monounsatured, depending on thepredominant fatty acid they contain.

• Generally speaking, saturated fats (found in animal products like meats, cheese and ice cream aswell as hydrogenated vegetable oils) tend to raise blood cholesterol levels. The process ofhydrogenating oils, which makes them harder at room temperature, produces trans-fatty acids–which also raise blood cholesterol and should be avoided.

• Polyunsaturated fats can be “good” or “bad,” depending on whether they are primarily Omega-6fats (which are pro-inflammatory) or Omega-3 fats (which are anti-inflammatory).

• The richest source of Omega-6 fats in the American diet is corn oil; the richest sources ofOmega-3 fats in the American diet are fish, flaxseed and vegetables.

• While small amounts of Omega-3 and Omega-6 fatty acids are called “essential,” meaning ourbodies can’t make them, the amounts required are very small and can be met from plant products,which have a good balance of the two fats.

• Our diet is typically overloaded with Omega-6 fatty acids, with inadequate amounts of Omega-3.This imbalance, with too many “bad” fats relative to “good” fats, promotes the inflammatory processwhich is believed to be at the root of asthma, heart disease and many common forms of cancer.

• Monounsaturated fats, found in olive oil and avocado, have neutral effects on cholesterol and donot promote cancer. These fats are “healthy” fats and can be eaten in moderation.

• Olive oil is a healthy oil for cooking; if the flavor is too strong for you, you can purchase “light” oliveoils which have the same calories as regular olive oil, but are lighter in flavor.


THE SKINNY ON FATSBy Susan Bowerman, M.S., R.D., C.S.S.D.


To reduce overall fat intake:• Try using pan sprays when you sauté foods, or you can sauté in wine or broth.

• Use nonfat or reduced-fat versions of high-fat items, such as dairy products, spreads and dressings.

• If you are watching calories, keep in mind that low-fat or fat-free versions of baked goods often havethe same amount of calories as the full-fat version. In many cases, fat is replaced with sugar whichdrives up the calories.

• Avoid fatty meats such as steaks, high-fat ground meats, chops and sausages. Eat more poultrybreast, fish, shellfish, egg whites, nonfat dairy products and soy products for protein, which havemuch less fat than red meats.

• Avoid farmed salmon, if possible. Farmed salmon is fattier than wild salmon, but the extra fat itcontains is not the “good” fat. Despite myths to the contrary, shellfish is not high in cholesterol, andis an excellent source of protein that is very low in fat.

• Flavor foods with herbs, spices, lemon, onions, garlic, chiles and other seasonings rather thanrelying on heavy sauces, gravies and butter.

• When you eat out, try to make smart choices. Keep sauces and gravies to a minimum, and ordermeats, fish or poultry grilled, broiled, poached, steamed, roasted or baked. Some people skip thestarchy part of the meal, especially if it’s likely to be fatty, and order double vegetables instead.

• Order salad dressing on the side so you can control how much you eat. Restaurants often drenchthe greens in high-fat dressings.

• Try fresh fruit or sorbet for dessert rather than pastries and ice cream.




OMEGA-3S AND OMEGA-6SOf the many types of fatty acids, two that seem to be making all the headlines these days are theOmega-3s and Omega-6s. These names simply describe the chemical structure of fats, but you onlyneed to remember the Omega-3s tend to reduce inflammation in the body, while the Omega-6s tend topromote inflammation in the body. This is the most basic way to describe these two fatty acids. TheOmega-3s are found in fish, flaxseed and borage oil, while the Omega-6s are found in corn and wheat.Nutritional anthropologists believe that the diet of ancient women and men was relatively balancedbetween these two fats. Both are important, and a healthy ratio between the two determines health.

The Omega-3s are also found in ocean plants like seaweed algae. The fish eat the Omega 3-rich algae;the fish store the healthy fats; we eat the fish; and we store the healthy fats. Again, the phrase “you arewhat you eat” could never be more factual. The Omega-3s are also found in grass, which many animalsnaturally live on. Cows naturally eat the grass in the fields as they graze, they store the good fats, and we,in turn, get beef that is high in the good fats.

The change in the food supply has dramatically changed this process. Now most cows in the UnitedStates are corn fed to fatten them up faster for food production. This process is not what nature intended.So once again, we find a disruption of nature’s delicate balance.

GOOD AND BAD FATSBy Luigi Gratton, M.D., M.P.H.


For many of us, one of the main goals of achieving and maintaining a healthy weight is learning how toeat less. Part of the problem is that we don’t have a realistic idea of what constitutes a serving. In an eraof jumbo meals, super-sizing and free refills, overgenerous portions of food and beverages have becomethe norm. In addition, eating habits that you learned from a young age–that it’s okay to have seconds, thatyou should clean your plate, that dessert always follows a meal–can be difficult to break. But difficultdoesn’t mean impossible. You can train your body to feel full with less, just as it has become accustomedto needing more. Try these suggestions:

• Serve meals already dished onto plates instead of placing serving bowls on the table. This allowsyou to think twice before having a second portion.

• Try using a smaller plate or festive party bowl to make the food seem like more.

• Eat slowly and savor each bite. When you eat too fast, your brain doesn’t get the signal that you’refull until too late and you’ve already overeaten.

• Eat foods that are healthy and low in calories first. You can eat a lot of these foods without takingin a lot of calories. When at a party–hit the vegetable trays first.

• When eating, focus on your meal and your company. Watching television, reading or working whileyou eat can distract you. Before you know it, you’ve eaten much more than you wanted to.

• Stop eating as soon as you begin to feel full. Don’t feel as if you need to clean your plate.

• Designate one area of the house to eat meals, such as the kitchen table, and sit to eat your meals.

• If you’re still hungry after you’ve finished what’s on your plate, wait 20 minutes, mingle with otherguests, and then if you are still hungry, nibble on something low in calories, such as fresh vegetablesor fruit.

• When ordering at a restaurant, request a take-home container. When you receive your meal, putpart of it in the container. Or ask that one-half of your meal be put into a container before the mealis served. Portion sizes in restaurants can be two to three times the amount you need.


MEAL SIZE MATTERSBy Luigi Gratton, M.D., M.P.H.


ONE SERVING IS EQUIVALENT TO:One medium-size fruit (size of a tennis ball, your fist or a light bulb). Suggestions:• Wake up with an orange for breakfast• Add a sweet crunch to your lunch with an apple• A pear is a quick and easy dessert

½ cup cooked, frozen or canned vegetables or fruit (smaller than a can of tuna fish). Suggestions:• Grab some baby carrots for a snack• Order pizza with mushrooms, onions, peppers, broccoli or spinach–that’s more than one serving• Place sliced, canned peaches or berries on low-fat ice cream

1 cup of raw leafy vegetables (a handful of greens counts as one serving). Suggestions:• Add a handful of baby spinach to your sandwich wrap• Have a mixed green salad with a slice of veggie-topped pizza for lunch• Keep washed greens in the fridge for a quick salad snack

½ cup cooked dry peas or beans (think smaller than a can of tuna fish again). Suggestions:• Add canned or frozen beans to vegetable soup• Make a salad with a variety of lima, red kidney or green beans, diced onions and Italian dressing• Toss pinto and garbanzo beans into a green salad

QUICK TIP: When dining out, here’s a new way of looking at those garnishes that make your plates sobeautiful: Eat them. Try that orange slice and especially that green parsley. Not only is parsley nature’s bestremedy to fresh breath, it’s naturally nutritious as well.Source: www.5aday.org

BE WISE TO PORTION SIZE



Portion sizes–the amount of food we choose to eat for a meal or snack–have gotten larger over the years,and yet the standard serving sizes that are often referred to are much, much smaller. See how good youare at estimating portions, and also see how much our typical portions have grown over the years.

1. An official serving of cooked meat is 3 ounces. A good way to estimate this serving would be to keepin mind that it is about the size of:a. A deck of playing cardsb. A paperback novelc. A video cassette

2. How much larger is a typical serving of pasta, compared to the “official” government serving of ½ cup?a. Two timesb. Three timesc. Four timesd. Five times

3. Twenty years ago, the typical cheeseburger had about 335 calories. How many calories does the typicalcheeseburger have today?a. 350b. 450c. 600d. 900

4. If you wanted to have an ounce of cheese for a snack, that piece of cheese would be about thesame size as:a. A book of matchesb. Your palmc. Your thumbd. A stick of butter

5. The official serving of French fries has about 200 calories. How many calories are in a typical “large”order of French fries?a. 325b. 400c. 500d. 625


QUIZ: PORTION DISTORTION


6. Pizza is no longer just some crust, some sauce and some cheese. It’s loaded down with meats andcheeses, and even has extra cheese in the crust. An “official” government serving is a slice of cheesepizza containing about 250 calories. About how many calories in a slice of a “super-loaded” meat andcheese pizza?a. 300b. 350c. 400d. 450

7. A small box of unbuttered popcorn at the movies will cost you just under 300 calories. How much forthe large tub with butter?a. 400b. 500c. 600d. 800e. more than 1,000

8. A small sandwich cookie has about 50 calories. If you get a large chocolate chip cookie from the freshbakery at the mall, you’ve eaten the calorie equivalent of how many sandwich cookies?a. 2b. 4c. 6d. 8

9. A brownie recipe in the 1975 version of the cookbook The Joy of Cooking stated that the recipe made30 brownies. The exact same recipe in the newest edition of the cookbook states that the recipe makeshow many brownies?a. 1b. 8c. 16d. 24e. 30

10. Some tricks that have been shown to work in helping you keep your portion sizes under control are:a. Using smaller platesb. Drinking out of glasses that are tall and skinny, rather than short and widec. Eating with a teaspoon instead of a soup spoond. Eating foods that are all the same colore. All of the above


QUIZ: PORTION DISTORTION (CONTINUED)



Portion sizes–the amount of food we choose to eat for a meal or snack–have gotten larger over the years,and yet the standard serving sizes that are often referred to are much, much smaller. See how good youare at estimating portions, and also see how much our typical portions have grown over the years.

1. An official serving of cooked meat is 3 ounces. A good way to estimate this serving would be to keepin mind that it is about the size of:a. A deck of playing cardsb. A paperback novelc. A video cassette

2. How much larger is a typical serving of pasta, compared to the “official” government serving of ½ cup?a. Two timesb. Three timesc. Four timesd. Five times

3. Twenty years ago, the typical cheeseburger had about 335 calories. How many calories does the typicalcheeseburger have today?a. 350b. 450c. 600d. 900

4. If you wanted to have an ounce of cheese for a snack, that piece of cheese would be about the samesize as:a. A book of matchesb. Your palmc. Your thumbd. A stick of butter

5. The official serving of French fries has about 200 calories. How many calories are in a typical “large”order of French fries?a. 325b. 400c. 500d. 625

ANSWER KEY: PORTION DISTORTION


6. Pizza is no longer just some crust, some sauce and some cheese. It’s loaded down with meats andcheeses, and even has extra cheese in the crust. An “official” government serving is a slice of cheesepizza, containing about 250 calories. About how many calories in a slice of a “super-loaded” meat andcheese pizza?a. 300b. 350c. 400d. 450

7. A small box of unbuttered popcorn at the movies will cost you just under 300 calories. How much forthe large tub with butter?a. 400b. 500c. 600d. 800e. more than 1,000

8. A small sandwich cookie has about 50 calories. If you get a large chocolate chip cookie from the freshbakery at the mall, you’ve eaten the calorie equivalent of how many Oreos?a. 2b. 4c. 6d. 8

9. A brownie recipe in the 1975 version of the cookbook The Joy of Cooking stated that the recipe made30 brownies. The exact same recipe in the newest edition of the cookbook states that the recipe makeshow many brownies?a. 1b. 8c. 16d. 24e. 30

10. Some tricks that have been shown to work in helping you keep your portion sizes under control are:a. Using smaller platesb. Drinking out of glasses that are tall and skinny, rather than short and widec. Eating with a teaspoon instead of a soup spoond. Eating foods that are all the same colore. All of the above


ANSWER KEY: PORTION DISTORTION (CONTINUED)


Your digestive system is one of the most essential components of your entire body. According to a recentsurvey, people have a keen interest in digestive health issues. More than 50 percent of people surveyedhave grown more concerned about their digestive health in the past two years. And a solid 80 percent feelit’s important to improve their body's digestive health, although they’re not doing much about it.

HERBALIFE FOR DIGESTIVE HEALTHDigestive health can affect other areas of our health–weight, energy, skin and immunity–in ways we mightnever have imagined. It’s important to understand the link between digestive health and overall wellness.

To get the most from your weight-loss program, start off with Herbalife’s 21-Day Herbal Cleansing Program,then soothe your system with Herbalife® Herbal Aloe Drink for improved digestion. Add in Herbalife®

Active Fiber powder for regularity, and Herbalife® Florafiber for friendly bacteria and intestinal health.

DIGESTIBLE FACTS• The small intestine is where the majority of digestion and absorption of nutrients takes place.*• The health of your digestive system can significantly affect your immune function.• A majority of Americans consume only about 14 grams of fiber per day, while the Institute

of Medicine recommends 38 grams for men under age 50, and 25 grams for women in the sameage group.*

CLEANSING AND NUTRIENT ABSORPTIONIn your everyday life, your body may be exposed to toxins. Maintaining your digestive health can helpyour body neutralize and eliminate them from your system.

Supporting your body’s ability to absorb nutrients and eliminate toxins enhances your weight-loss efforts.Improve your body’s nutrient absorption and healthy elimination, and you’ll see how your health and weightloss improves overall.

SECTION FIVE: Week 6: Digestive Health

WEIGHT LOSS BEGINS WITHDIGESTIVE HEALTH

* Source: Body: The Complete Human (2007) by National Geographic


1. About how long is the digestive tract in the average adult (from where the food goes in, to where itcomes out)?a. 5 feetb. 12 feetc. 30 feetd. 100 feet

2. On average, how long does it take for food to move through the stomach and small intestine?a. 2 daysb. 6 to 8 hoursc. 24 hoursd. 20 minutes

3. Which of the following foods would be most likely to cause heartburn?a. Chocolate, tomato juice and mintb. Chili peppers, lemon and gingerc. Beer, chips and guacamoled. Grapefruit, pickles and cheese

4. How much saliva does your body produce per day?a. About ½ cupb. About 1 cupc. 1 to 2 cupsd. 2 to 6 cups

5. You would be considered constipated if:a. You go longer than a day without a bowel movementb. You don’t have a bowel movement after each mealc. Your stools are hard and difficult to passd. You don’t have a bowel movement at the same time each day

6. Indigestion:a. Is a general term for an upset stomachb. Can include symptoms like heartburn, nausea, burping and bloatingc. Can be aggravated by stressd. All of the above

QUIZ: WHAT DO YOU KNOWABOUT DIGESTIVE HEALTH?



7. About how much food does the average person eat in a year?a. 1,100 poundsb. 400 poundsc. 2,500 poundsd. 800 pounds

8. Most ulcers are caused by:a. Eating too many spicy foods on an empty stomachb. A bacterial infection in the lining of the stomachc. Obesityd. Drinking too much soda

9. The average human stomach can hold about 5 cups of food at a time. But competitive eaters canconsume significantly more. How many hot dogs (with buns) did winner Joey Chestnut consume in12 minutes at the 2007 Nathan’s Famous Fourth of July International Hot Dog Eating Contest onConey Island?a. 66b. 37c. 42d. 150

10. Irritable Bowel Syndrome (IBS) is difficult to diagnose because:a. Symptoms can vary from person to personb. It strikes more men than women, and men go to the doctor less oftenc. It can cause diarrhea or constipationd. It’s the same thing as lactose intolerancee. Both a and c




1. About how long is the digestive tract in the average adult (from where the food goes in, to where itcomes out)?a. 5 feetb. 12 feetc. 30 feetd. 100 feet

2. On average, how long does it take for food to move through the stomach and small intestine?a. 2 daysb. 6 to 8 hoursc. 24 hoursd. 20 minutes

3. Which of the following foods would be most likely to cause heartburn?a. Chocolate, tomato juice and mintb. Chili peppers, lemon and gingerc. Beer, chips and guacamoled. Grapefruit, pickles and cheese

4. How much saliva does your body produce per day?a. About ½ cupb. About 1 cupc. 1 to 2 cupsd. 2 to 6 cups

5. You would be considered constipated if:a. You go longer than a day without a bowel movementb. You don’t have a bowel movement after each mealc. Your stools are hard and difficult to passd. You don’t have a bowel movement at the same time each day

6. Indigestion:a. Is a general term for an upset stomachb. Can include symptoms like heartburn, nausea, burping and bloatingc. Can be aggravated by stressd. All of the above

ANSWER KEY: WHAT DO YOU KNOWABOUT DIGESTIVE HEALTH?



7. About how much food does the average person eat in a year?a. 1,100 poundsb. 400 poundsc. 2,500 poundsd. 800 pounds

8. Most ulcers are caused by:a. Eating too many spicy foods on an empty stomachb. A bacterial infection in the lining of the stomachc. Obesityd. Drinking too much soda

9. The average human stomach can hold about 5 cups of food at a time. But competitive eaters canconsume significantly more. How many hot dogs (with buns) did winner Joey Chestnut consume in12 minutes at the 2007 Nathan’s Famous Fourth of July International Hot Dog Eating Contest onConey Island?a. 66b. 37c. 42d. 150

10. Irritable Bowel Syndrome (or IBS) is difficult to diagnose because:a. Symptoms can vary from person to personb. It strikes more men than women, and men go to the doctor less oftenc. It can cause diarrhea or constipationd. It’s the same thing as lactose intolerancee. Both a and c


Q: WHY IS DIGESTIVE HEALTH SO VALUABLE?A: Most people have experienced digestive issues at some point in their lives. Many modern diets lack thesufficient nutrition, such as fiber, for good digestive health. Fiber is essential for weight management andintestinal health but most people only eat half the recommended daily dietary fiber intake.

Q: WHAT CAN I DO TO INCREASE MY FIBER INTAKE?A: I always encourage people to eat five to seven servings of fruits and vegetables each day to get theirdaily fiber intake. But I realize how challenging it is to do that with our modern diet and on-the-go lifestyle.That is why I recommend taking supplements that contribute to promoting regularity, a feeling of fullnessand the growth of “friendly” intestinal bacteria.

Q: HOW DOES HERBALIFE® HERBAL ALOE PROMOTE DIGESTIVE HEALTH?A: Herbalife’s Herbal Aloe formula is gentle and soothing because we filter out the laxative stimulant,alloin, to produce an Herbal Aloe with all of the organic nutrients of the aloe plant. The aloe plant containsover 75 substances known for their healing properties. Herbal Aloe assists your body’s self-cleansingaction and healthy elimination.* Plus you can support healthy digestion wherever you are with Herbalife’sready-to-drink form.

To maintain a healthy digestive system, support your healthy diet with plenty of fiber and Herbalife’s otherdigestive health products, such as Active Fiber powder, Florafiber and 21-Day Herbal Cleansing Program.

DIGEST THIS!


By Luigi Gratton, M.D., M.P.H.



APPETIZERSEnjoy vegetable-based soups, steamed seafood or fresh juice. Try to avoid the fried, cheesy and/orcreamy appetizers.

BREAD AND ROLLSTry choosing whole-grain or rye breads without butter. Limit your bread consumption by asking your serverto remove the basket from the table.

ALCOHOLAlcoholic beverages are often the source of many additional calories.• Wine, 6 oz., 120 calories• Beer, 12 oz., 146 calories• Screwdriver, 6 oz., 150 calories• Tequila sunrise, 6 oz., 210 calories• Margarita, 8 oz., 400 calories

To cut calories try seltzer or light beer.

LOW FATSteamed, broiled, baked, roasted, boiled, wine sauce, grilled, stir-fried, poached

HIGH FATFried, sautéed, batter dipped, creamed, cream sauce, cheese sauce, marinated in oil, special sauce,crispy

SALADSCan be the source of a lot of hidden fat and calories. Try ordering light dressing served on the side.Beware of high-fat extras like bacon, cheese, cold cuts and mayonnaise-based salads. Avoid the crustsand shells that some salads are served in.

ENTREESChoose meat dishes with portion sizes of 6 ounces or less. Fish and poultry breast have fewer caloriesthan red meats. Ask your waitperson to serve the entrée without butter, margarine, sour cream or cheesetopping, and order sauces on the side.

SECTION FIVE: Week 7: Dining Out

DINING-OUT GUIDE



DESSERTDesserts can make or break a meal. Sidestep high-calorie desserts by choosing fresh fruit or sorbet, orhave a decaf coffee or some herbal tea.

TIPS FOR SUCCESS• Have an apple or glass of water before leaving for the restaurant to curb your appetite.• Alcohol may stimulate your appetite. Limit your consumption.• Have your server remove your plate as soon as you are finished.

Remember that you do not have to finish everything on your plate; ask for a doggie bag. You can also askthat half your food be put in a doggie bag before it is served to you–then you can still finish your food andhave the rest for the next day.

ORDERING GUIDELINES• Request food to be baked, broiled, steamed, poached or grilled instead of fried.• Try ordering two appetizers, or a soup and salad, instead of an entrée.• Split a large meal with a companion, and order an extra salad or vegetable.• Portions are large, so avoid the temptation to clean your plate; ask for a doggie bag.• Ask that sauces and gravies be served on the side.• Ask questions about meal-preparation techniques if you are unsure.• Ask that the chef prepare your meal in wine rather than butter or oil.• Order double portions of vegetables to replace rice or potatoes.

COOKING METHODSExample:• 10 oz. potato, 200 calories• 10 oz. baked potato, 235 calories with one pat butter• Large french fries, 400 calories• Large baked potato with chili and cheese, 630 calories

Following these guidelines can help you make changes that will allow you to incorporate new eatinghabits into your lifestyle. The more consistent you are with your changes, the better your chance atachieving your goals.

DINING-OUT GUIDE (CONTINUED)


For many of us, when we go out to eat, it’s tempting to let our guard down a bit. Sometimes we think,“I paid for it, so I’m going to eat it,” or we reward ourselves for a hard or difficult day. But if you eat outfairly often, your choices can definitely impact your overall diet. Take a look at the examples below, andsee how you can save fat and calories at some of your favorite places.

This week’s tip is to help you make healthier decisions when eating out. By looking at the chart below, youcan see how you can replace high-fat foods with some lower-calorie alternatives. You can try some similarchanges at your favorite places, and many chain restaurants even list their nutrition information online tohelp you plan ahead. Just because it’s fast food doesn’t mean it has to be unhealthy.


FAST-FOOD FRENZY

FAST-FOODRESTAURANT IF YOU CHOOSE: YOU WOULD

BE EATING: IF INSTEAD YOU CHOSE: YOU WOULDBE EATING:

AND YOU WOULDBE SAVING:

Mexican fresh grillChicken tostada anda large soda

Calories: 1,340Fat: 55 grams (That’s11 teaspoons of fat)

Two broiled chicken Baja-style tacoswith veggie mix + iced tea or water

Calories: 510Fat: 16 grams


Sandwich shopor deli

12-inch cheese steaksandwich topped withchipotle sauce + regularchips + a drink

Calories: 1,400Fat: 60 grams(That’s ¼ cup of fat)

6-inch ham sandwich + grilled chickenand baby spinach salad withfat-free Italian dressing + baked chips+ iced tea, water or diet soda

Calories: 685Fat:10 grams


Burger placeOne double burger withcheese + large fries +large drink

Calories: 1,690Fat: 85 grams(That’s 1/3 cup of fat)

Garden salad topped with grilledchicken and one-half packet oflite Italian dressing + water, iced teaor diet soda


Calories: 1,338Fat: 71 grams

ItalianOne slice cheese pizza +One slice pepperoni pizza +soda

Calories: 1,390Fat: 50 grams(That’s 10 teaspoonsof fat)

One slice fresh mushroom pizza +garden salad with light dressing +fruit salad



Chinese

Two-item combo with sweetand sour pork, orangechicken, chow mein +a soda

Calories: 1,490Fat: 62 grams(That’s more than4 tablespoons of fat)

Chicken with string beans +mixed vegetables +one-half order steamed rice +hot and sour soup




The questions below ask you to picture yourself in different settings and determine what would be the bestselection in each case.

1. You are at your favorite Mexican restaurant. Which item would be the best choice?a. A taco saladb. A vegetable quesadillac. Grilled chicken soft tacos with salsa and guacamole

2. You are meeting a friend for coffee. You decide to skip breakfast so you can get something to eat atthe coffeehouse. What would be your best choice?a. A low-fat muffin and some nonfat hot cocoab. Half a toasted bagel with light cream cheese and a small nonfat lattec. A slice of coffee cake and black coffee

3. You are in a hurry and have to stop at the nearest burger drive-through window. What would be yourbest choice?a. A fish sandwich without mayonnaise and a diet sodab. A hamburger with mustard and ketchup only, iced tea and a soft-serve kiddie ice cream conec. A green salad with two packets of ranch dressing and iced tea

4. The snack machine at work is calling to you. What would be the best selection?a. A bag of baked potato chipsb. A cereal barc. A bag of trail mix

5. You’ve had a busy day of shopping at the mall, and the Chinese food at the food court smells so good.Which would be the best choice?a. Stir-fried vegetable chow meinb. Beef and broccoli with half a bowl of steamed ricec. Two egg rolls and a bowl of wonton soup

QUIZ: THE INS AND OUTS OF DINING OUT



6. You are taking some calorie-conscious friends out to dinner. Where would you be most likely to find themost healthy selections?a. A Greek restaurantb. A French restaurantc. An Indian restaurant

7. The appetizer offerings at your favorite steakhouse all sound good, but which of the following wouldbe the best one to start your meal in a healthy way?a. Chicken wings with barbecue sauceb. Spinach dip with melba toastc. Sliced tomatoes and mozzarella with basil

8. You’ve had a pretty healthy meal for a special dinner out with friends, so you decide to have dessert.Which of these would have the fewest calories?a. A slice of strawberry cheesecakeb. A scoop of ice cream with berries and a drizzle of chocolate syrupc. A slice of carrot cake

9. You’re on a vacation, and it’s time to hit the breakfast buffet at the hotel. What would be the best mealfor you?a. Two large pancakes with no butter–just syrup–and a glass of orange juiceb. Two scrambled eggs with diced ham and some fresh fruitc. A bowl of granola topped with raisins and low-fat milk and a glass of cranberry juice

10. You are at a potluck barbecue, and there is a huge array of side dishes to accompany the barbecuedchicken. You want to sample three. Which of the following groups would make the best choice?a. Fruit salad, potato salad and traditional cole slawb. Cucumbers in vinaigrette dressing, baked beans and grilled peppersc. Barbecued corn, creamed spinach and chopped salad with Thousand Island dressing




The questions below ask you to picture yourself in different settings and determine what would be the bestselection in each case.

1. You are at your favorite Mexican restaurant. Which item would be the best choice?a. A taco saladb. A vegetable quesadillac. Grilled chicken soft tacos with salsa and guacamole

The best choice would be the grilled chicken soft tacos. A taco salad typically has a fried tortilla as thebase or the shell to contain the contents, which can add several hundred calories. Even if you don’t eatthe shell, the salads are often loaded with cheese, sour cream and salad dressing. A vegetable quesadillamay sound healthy, but the large flour tortilla has about 350 calories, and 3 ounces of shredded cheeseadds another 300. The vegetables are likely grilled in oil, so the whole quesadilla could cost you over800 calories.

2. You are meeting a friend for coffee. You decide to skip breakfast so you can get something to eat atthe coffeehouse. What would be your best choice?a. A low-fat muffin and some nonfat hot cocoab. Half a toasted bagel with light cream cheese and a small nonfat lattec. A slice of coffee cake and black coffee

Don’t be fooled by the low-fat label. Many low-fat baked goods have just as many calories as traditionalitems–they often have less fat but a lot more sugar to make them taste good. Typical muffins can runalmost 500 calories because they are so huge, and the nonfat cocoa still packs a lot of calories becauseof the sugar. A slice of coffee cake and black coffee sounds light because it’s relatively small, but it couldstill run you at least 400 calories. A half a bagel with light cream cheese is only about 200 calories, andthe latte would give you some healthy protein for about another 90 to 100 calories, so this would be thebest choice.

ANSWER KEY: THE INS ANDOUTS OF DINING OUT



3. You are in a hurry and have to stop at the nearest burger drive-through window. What would be yourbest choice?a. A fish sandwich without mayonnaise and a diet sodab. A hamburger with mustard and ketchup only, iced tea and a soft-serve kiddie ice cream conec. A green salad with two packets of ranch dressing and iced tea

Some people think that fish is better than beef, regardless of how it is cooked. In most fast-food places,the fish is fried, so the calories are really high. Your best bet of the three selections above would be theplain burger and the small soft-serve cone. Why not the green salad? The salad itself has a low caloriecount, but without any protein in it, you’ll be hungry in no time. Add two packets of dressing, which is fourservings, and you’ve just dumped about 350 calories of fat on your meal. The burger meal with the kiddiecone adds up to only about 300 calories.

4. The snack machine at work is calling to you. What would be the best selection?a. A bag of baked potato chipsb. A cereal barc. A bag of trail mix

A half a cup of trail mix can log in at about 400 calories, even though it sounds healthy. The nuts and raisinsadd up quickly–and if you toss chocolate chips and banana chips (which are fried) into the mix, the caloriesclimb. Baked potato chips run about 110 calories an ounce, which would be less than the cereal bar at140 calories per bar, but if the chip bag contains more than an ounce of chips, the cereal bar would be abetter bet.

5. You’ve had a busy day of shopping at the mall, and the Chinese food at the food court smells so good.Which would be the best choice?a. Stir-fried vegetable chow meinb. Beef and broccoli with half a bowl of steamed ricec. Two egg rolls and a bowl of wonton soup

Beef and broccoli would be your best bet. Stir-fried vegetable chow mein is loaded with oil and the caloriesin all those noodles add up quickly. Two egg rolls and a cup of wonton soup sounds like a light meal, butthe fried egg rolls are about 350 calories and the soup about the same–a total of 700 calories for such asmall meal. Beef and broccoli with steamed rice will have fewer calories and much more nutrition thaneither of the other choices.


6. You are taking some calorie-conscious friends out to dinner. Where would you be most likely to find themost healthy selections?a. A Greek restaurantb. A French restaurantc. An Indian restaurant

Your best bet here would likely be the Greek restaurant. Mediterranean restaurants generally have goodofferings in the way of fish dishes, vegetables and salads. French food is notoriously rich; Indian food mayseem healthy because of its emphasis on vegetarian dishes, but there is often a lot of butter and creamlurking in the curry dishes.

7. The appetizer offerings at your favorite steakhouse all sound good, but which of the following would bethe best one to start your meal in a healthy way?a. Chicken wings with barbecue sauceb. Spinach dip with melba toastc. Sliced tomatoes and mozzarella with basil

Even though you’ll be consuming a little cheese with your tomato salad, this is still your best bet of thethree. Mozzarella is a low-fat cheese, and the sliced tomatoes add very few calories to this dish. Don’t befooled into thinking that the dip is healthy because it contains spinach. The dish is loaded with all kinds ofrich and creamy ingredients and is very high calorie. Similarly, chicken wings–while small–are usually fried,and the portions are generous.

8. You’ve had a pretty healthy meal for a special dinner out with friends, so you decide to have dessert.Which of these would have the fewest calories?a. A slice of strawberry cheesecakeb. A scoop of ice cream with berries and a drizzle of chocolate syrupc. A slice of carrot cake

The ice cream is actually your best choice here. The portion is relatively small, and chocolate syrup hasonly about 50 calories per tablespoon. The dessert seems special, but has fewer calories than the othertwo. In most restaurants, carrot cake has even more calories than cheesecake, which is already very highin calories. Carrot cake sounds healthy, but it’s loaded with oil and is typically frosted with sweetenedcream cheese.


ANSWER KEY: THE INS ANDOUT OF DINING OUT (CONTINUED)


9. You’re on a vacation, and it’s time to hit the breakfast buffet at the hotel. What would be the best mealfor you?a. Two large pancakes with no butter–just syrup–and a glass of orange juiceb. Two scrambled eggs with diced ham and some fresh fruitc. A bowl of granola topped with raisins and low-fat milk and a glass of cranberry juice

Don’t be fooled by the healthy sounding granola. Some are as high as 450 calories a cup, so unless youreally control portions, you’ll be running up a hefty calorie bill by the time you add raisins (at 30 calories atablespoon), low-fat milk for 120 calories, and cranberry juice at 160 calories per 8 oz. glass. The pancakesand orange juice breakfast could cost you nearly 600 calories, and with almost no protein in the meal, you’llbe hungry an hour later. Ham is a relatively lean meat to add to the scrambled eggs, and the fresh fruitwill add bulk to your meal and keep you full, so the egg breakfast is the best choice.

10. You are at a potluck barbecue, and there is a huge array of side dishes to accompany the barbecuedchicken. You want to sample three. Which of the following groups would make the best choice?a. Fruit salad, potato salad and traditional cole slawb. Cucumbers in vinaigrette dressing, baked beans and grilled peppersc. Barbecued corn, creamed spinach and chopped salad with Thousand Island dressing

The best choice would be choice (b). The first grouping contains fruit, which is great, but potato salad andtraditional cole slaw are loaded with mayonnaise and calories. In choice (c), the barbecued corn is a goodselection, but the creamy spinach and salad with creamy dressing turn these healthy vegetables into bigloads of fat. Choice (b) offers a good range of nutritious foods–the cucumbers in vinaigrette are relativelylow calorie, as are the grilled peppers. The baked beans are low in fat, high in fiber and contain someprotein, too–making this group the best choice.



More than 100 years ago, someone figured out how to separate the bran from grains of wheat, leavingonly the starchy interior to be ground into flour. From this discovery, an amazing new product–white bread–was born. But the introduction of refined flour products certainly contributed to the nation’s slow declinein dietary fiber intake.

It has been estimated that our hunter-gatherer ancestors–who foraged for food for hours every day–ateabout 12 pounds of plant foods a day and about 100 grams of fiber. If we did that, we’d spend a goodpart of our day just eating. But the average American falls far short of meeting the fiber recommendationof 25 to 30 grams a day. In fact, most of us only eat about 15 grams. Fiber is the structural portion of aplant, and so it is found in whole fruits, vegetables, beans and grains (like corn and brown rice); there isno fiber in meats, fish or poultry. Different types of fibers have different effects on the body, and it’simportant to get plenty of fiber from a variety of sources.

Water-soluble fibers are found in the highest concentration in apples, oranges, carrots, potatoes, oats,barley and beans. These types of fiber delay the time it takes for food to pass through the system, and sothey provide a feeling of fullness. They also slow the absorption of glucose (sugar) from the bloodstreamand so they help to keep blood-sugar levels more even throughout the day. This type of fiber is also helpfulin lowering blood cholesterol levels, which is why oats and oat bran have been popular for heart health.

Water-insoluble fibers are found in the highest concentrations in vegetables, wheat bran, corn bran, ricebran and most other whole grains. These fibers speed up the transfer of food through the intestines andalso trap water, so they are particularly good in helping to prevent constipation.

The health benefits of a high-fiber diet are numerous. Most people are aware that fiber keeps the intestinaltract functioning smoothly. The fiber not only helps prevent constipation, but also reduces the risk ofhemorrhoids. For those wanting to lose weight, a high-fiber diet is a great way to go. Fruits, vegetablesand whole grains have fewer calories “per bite” than do foods that have a lot of fat and sugar. Also, thefibers keep food in the stomach longer and absorb water, so they provide the sensation of fullness.

Can you get too much? Adding too much fiber to the diet in a short period of time might lead to abdominaldiscomfort and gas, so if your diet is usually low in fiber, increase the amount slowly over a few weeks togive your system time to adjust. Also, drink plenty of liquid to allow the fiber to soften and swell. And makesure to eat a variety of fiber sources to reap all the health benefits that high-fiber foods provide.

SECTION FIVE: Week 8: Fiber

THE FIBER FACTORBy Susan Bowerman, M.S., R.D., C.S.S.D.


Tips for Increasing Fiber Intake

• Eat whole fruits with skin more often than drinking fruit juices.• Use whole fruit as a dessert.• Eat a variety of whole vegetables–cooked and raw–and eat them freely.• Use whole-grain cereals, oatmeal and bran cereals more often than refined cereals, like cream of

wheat or corn flakes.• Use 100 percent whole-grain breads, waffles, rolls, English muffins and crackers instead of those

made with white flour.• Try whole-grain pasta.• Use corn tortillas rather than flour.• Use brown rice, wild rice, millet, barley and cracked wheat as alternatives to white rice.• Add beans to main-dish soups, stews, chili or salads.• Add wheat bran or oat bran to meat loaves or meatballs.• For snacks, use whole-grain pretzels, popcorn or low-fat bran muffins as alternatives to cakes,

cookies and chips.• If you have trouble meeting your fiber intake, you can use fiber supplements. But remember that

fiber supplements don’t replace the healthy fruits, vegetables and whole grains that you shouldbe consuming.

FIBER CONTENT OF SOME HIGH-FIBER FOODS

FOOD ITEM PORTION CALORIES FIBER (GRAMS)

Blackberries 1 cup 75 8

Blueberries 1 cup 110 5

Orange 1 large 85 4

Red apple 1 medium 100 4

Red pear 1 medium 100 4

Strawberries 1 cup, sliced 50 4

Broccoli, cooked 1 cup 45 5

Carrots, cooked 1 cup 70 5

Spinach, cooked 1 cup 40 4

Turnip greens, cooked 1 cup 30 5

Winter squash, baked 1 cup 70 7

Cooked beans ½ cup, cooked 115-140 5-7

Lentils ½ cup, cooked 115 8

High-fiber bran cereal 2/3 cup 90-120 15-18

Oatmeal 1 cup, cooked 130 4

Rye crackers 3 crackers 75 5



When our mothers told us, “Eat your fruits and veggies,” they were right. They are an essential part of ourdiet, providing a wide range of vitamins and minerals that serve an array of important functions in thebody. Many people, however, are still deficient in their fruit and vegetable intake.

NOT GETTING THE MESSAGEOver the last several years, the U.S. Department of Health has recommended eating at least five portionsof fruits and vegetables a day. Yet, only 1-in-7 achieve this quota. In fact, one-third of American adults eatonly two servings of fruits and vegetables a day and are four times more likely to choose a processedsnack instead. On any given day, about half the population eats no fruit at all.

A BUSHEL OF REASONSThere is a rainbow of reasons to eat a variety of colors from the produce aisle. Fruits and vegetables arevirtually fat free, low in salt and an excellent source of fiber. Some fruits and vegetables, such as carrotsand cantaloupe, provide Vitamin A, which maintains eye health and immunity. Other fruits and vegetables,such as bananas and spinach, contain potassium, which is necessary for proper nerve and musclefunctioning. Green vegetables, such as broccoli and asparagus, provide B vitamins, which are necessaryfor converting food into energy. But all fruits and vegetables contain phytonutrients, the health-promotingcomponents of plants. Scientific studies show that phytonutrients can help protect seven key organs,including the eyes, heart, liver and skin, and they may also serve as antioxidants.

ANTIOXIDANT PROTECTIONCurrent research has measured the total antioxidant power of various foods, citing fruits and vegetablesat the top of the list. Antioxidants protect our bodies from free radicals that can cause damage to cellularmembranes. Antioxidants also boost our immunity, help make our muscles stronger and support bone andskin health. Since eating the recommended daily servings of antioxidant-rich fruits and vegetables is notalways realistic, try supplementing your diet with appropriate products. Herbalife’s Garden 7® dietarysupplement protects your health with the powerful phytonutrient and antioxidant benefits found in sevenservings of colorful fruits and vegetables. It also supports your body’s vital organs by providing them withkey nutrients.*

So, try to get in the habit of eating plenty of produce each day. It’s one of the biggest favors you can dofor your body.

EAT YOUR FRUITS AND VEGGIESBy Luigi Gratton, M.D., M.P.H.




Color-coding can be a useful device to introduce diversity into the diet. The different colors are importantbecause the different plant chemicals they represent have different effects on the body. There are twopurposes for this classification. First, it is meant to increase the diversity of the plant foods you eat. Second,it groups these according to mechanisms that the phytochemicals in each group provide. By eatingregularly from each group, you will obtain a rich group of phytochemicals to help promote good health.And remember not to overdo a good thing: Fruits and vegetables have a lot of nutrients per serving, soalways be sure to keep portion size reasonable.

FRUITS AND VEGETABLESAdd Color to Your Life



COLOR GROUP PREVENTIVE BENEFITS* FOODS

Red (lycopene)Prostate and lung cancerHeart diseaseAntioxidant

Tomatoes, pasta sauce, tomato soup, tomato-basedjuices (spicy or regular) and ketchup; pink grapefruit,guava and watermelon

Red/Purple(anthocyanidins, resveratrol)

Protects DNAAntioxidantAnticancer

Grapes, cranberries, blueberries, blackberries,strawberries, pomegranate, plums and cherries

Orange(alpha- and beta-carotene)

AntioxidantAnticancer

Carrots, mangos, apricots, winter squash, cantaloupe,pumpkin, acorn squash and sweet potatoes

Orange/Yellow(terpenoids, Vitamin C)

AntioxidantAnticancerHeart disease

Oranges, tangerines, yellow grapefruit, lemon, lime,peaches, papaya and pineapple; lemon, lime andorange zest

Yellow/Green (lutein)VisionAnticancerHeart disease

Spinach, avocado, collard, mustard or turnip greens,green peas, green beans, green peppers, yellowpeppers, cucumber and kiwi

Green (glucosinolates)AnticancerHeart disease

Broccoli, Brussels sprouts, cabbage, kale, cauliflower,Chinese cabbage or bok choi

White/Green (allyl sulfides)CirculationBlood pressure

Garlic, onions, leeks, celery, asparagus, artichoke,endive and chives

* These benefits are potential and based on the current understanding of science in these areas. Also the various fruits and vegetables in eachgroup have multiple compounds that work together to provide some of these benefits. Only the major ones are used to form the groupings.

Adapted from: What Color is Your Diet? By David Heber and Susan Bowerman, New York: HarperCollins, 2001



RIPE FOR THE PICKING

FOOD SELECTION STORAGE

ArtichokeChoose plump heads with tightly closed leaves, heavy for size.Pull back one leaf to check heart for black blemishes.

Refrigerate in plastic bag up to 1 week. Keep dry to prevent mold growth.You can freeze cooked, but not raw, artichokes.

AsparagusAvoid limp or wilted stalks. Choose odorless stalks with dry,tight tips.

Trim stems, wash and dry thoroughly. Wrap stem ends in a wet paper towel,and refrigerate in a plastic bag for up to 4 days.

Bell peppersChoose firm, brightly colored peppers with tight skin that areheavy for their size. Avoid dull, shriveled or pitted peppers.

Store unwashed peppers in the refrigerator in a plastic bag for use within5 days. If it gets a small moldy spot, you can cut out the moldy spot anduse the rest of the pepper. You can also slice or chop peppers, and freezethem in an airtight container.

Broccoli Choose odorless heads with tight, bluish-green florets.Mist with water, wrap loosely in damp paper towels, refrigerate, and usewithin 3 to 5 days. Don’t store in a sealed plastic bag.

Brussels sproutsChoose firm, compact, bright-green heads. Buy on stalkwhen possible.

Refrigerate unwashed Brussels sprouts in an unsealed plastic bag up to1 week.

CabbageChoose heads with compact leaves that are heavy fortheir size.

Refrigerate unwashed cabbage in an unsealed plastic bag for up to 7 days.

CarrotsChoose well-shaped, smooth, firm, crisp carrots with deep colorand fresh, green tops. Avoid soft, wilted or split carrots.

Refrigerate in an unsealed plastic bag with tops removed up to 2 weeks.

CauliflowerChoose cauliflower with compact, creamy-white curds andbright-green, firmly attached leaves. Avoid brown spots orloose sections that are spread out.

Refrigerate in loose plastic bag up to 5 days.

CeleryChoose straight, rigid stalks with fresh leaves. Avoid pithy,woody or limp stalks.

Refrigerate in plastic bag or wrap in foil for 1 week or more.

CornChoose ears with green husks, fresh silks and tightrows of kernels.

Refrigerate with husks on for use as soon as possible, or within 1 to 2 days.

CucumberChoose firm, well-shaped cucumbers with dark green color,heavy for size.

Refrigerate in a loose plastic bag up to 1 week.

EggplantChoose fruits that are smooth, unwrinkled, and heavyfor their size. The flesh should feel springy andbounce back when pressed.

Eggplant bruises easily and is quite perishable. Store in a loose plastic bagin the refrigerator for 1 to 2 days.

Green beans Choose fresh, well-colored beans that snap easily when bent. Refrigerate unwashed beans in a loose plastic bag, use within 1 week.

Green onions Choose stalks with fresh, green tops and slightly white ends. Refrigerate in a loose plastic bag for use as soon as possible.

Iceberg lettuceChoose heads with fresh, clean outer leaves andcompact inner leaves.

Rinse head upon purchase; dry on paper towels. Refrigerate in aloose plastic bag for use within 1 week. Don’t store with apples,pears or bananas.




Leaf lettuce Choose lettuce with crisp leaves. Avoid brown edges.After purchase, rinse well, dry with paper towels or in a salad spinner.Refrigerate in plastic bag up to 1 week. Don’t store with apples, pearsor bananas.

MushroomsChoose well-shaped mushrooms with firm texture.Avoid spots and slime

Refrigerate in original container or paper bag up to 1 week.

OnionsChoose onions that are firm and dry with bright,smooth outer skins.

Store whole onions in a cool, dark, well-ventilated place for use within4 weeks. Refrigerate cut onions in a tightly sealed container for use within2 to 3 days.

PotatoesAll varieties should be clean, firm, smooth, dry anduniform in size.

Store in a cool, dark, well-ventilated place for use within 3 to 5 weeks

RadishesChoose smooth, brightly colored, medium-sized radishes.Attached tops should be green and fresh looking.

Refrigerate in plastic bag for use within 1 week. Remove topsbefore storing.

SpinachChoose fresh, crisp, green bunches with no evidence ofinsect damage.

Loosely wrap in damp paper towel. Refrigerate in loose plastic bag for usewithin 3 to 5 days.

SquashFor all varieties, choose glossy, small- to medium-sizedsquash, heavy for size.

Refrigerate for use within 3 to 4 days.

Tomatoes Choose tomatoes with bright, shiny skins and firm flesh.Store at room temperature away from direct sunlight; use within 1 weekafter ripe.

ApplesChoose firm, shiny, smooth-skinned applies with intact stems.Should smell fresh, not musty.

Refrigerate in plastic bag away from foods with a strong odor. Use within3 weeks.

AvocadoChoose avocado with firm skin and no soft spots, firmbut yielding-to-gentle pressure when ripe.

Store when unripe at room temperature in paper bag; place an apple orbanana in the bag to hasten ripening. Refrigerate when ripe for 2 to 3 days.

BananasChoose fruit with slight green on stem and tip, firmwithout bruises. Ripens after harvest.

Store unripe fruit at room temperature. Store ripe fruit in refrigerator for upto 2 weeks; skin may turn black. To freeze, peel the banana, wrap in foiland freeze. Tastes like ice cream!

BlueberriesChoose firm, plump, dry berries with dusty blue colorand uniform in size.

Refrigerate for 10 to 14 days. You can also freeze whole blueberries–rinse,pat dry and freeze in an airtight container.

CantaloupeChoose fragrant, symmetrical melons, heavy for size with novisible bruises and yellow or cream undertone beneath thewebbing. Stem end should give to gentle pressure.

Store uncut at room temperature up to 1 week. Refrigerate cut melon inairtight container up to 5 days. Wash melon before cutting to avoid transferof surface bacteria to the inside of the fruit.

CherriesSelect firm, red cherries with stems attached.Avoid soft, shriveled or blemished cherries.

Refrigerate for up to 10 days.

GrapefruitChoose fruits with thin, smooth, firm blemish-free skins thatare heavy for their size.

Store at room temperature for 1 week or under refrigeration for2 to 3 weeks.

GrapesChoose plump, firm fruits that are firmly attachedto the stem.

Store in a loose plastic bag in the refrigerator for up to 1 week.




Honeydew melonChoose well-shaped fruits that are nearly spherical.Should have a waxy, not fuzzy, surface and feelheavy for size. They should be fragrant.

Store in refrigerator for up to 2 weeks. Wash melon before cutting to avoidtransfer of surface bacteria to the inside of the fruit.

Kiwi Choose slightly firm fruit with a rough, fuzzy skin. Store unripened fruit in plastic bags under refrigeration for up to 6 weeks.

Lemon, limesChoose lemons and limes with firm, thin,smooth skin, heavy for size.

Refrigerate up to 2 weeks.

MangoChoose slightly firm mangos with sweet aroma.Avoid sap on skin.

Store at room temperature 1 to 2 days. Refrigerate peeled,cut mangos.

Nectarine Choose firm nectarines with smooth skin.Store unripe in paper bag until ripe, then store at room temperature foruse within 2 to 3 days.

OrangeChoose oranges with firm, smooth skins,heavy for size.

Store at room temperature for 1 to 2 days. Refrigerate for1 to 2 weeks.

PeachChoose peaches with firm, fuzzy skins that yield to gentlepressure when ripe. Avoid blemishes.

Store unripe peaches in paper bag. When ripe, store at room temperaturefor use within 1 to 2 days.

Pear

Choose firm fruit, then check the neck for ripenessdaily by applying gentle pressure to the stem end ofthe pear with your thumb. When it yields to thepressure, it’s ready to eat.

Store unripe pears in paper bag at room temperature.Refrigerate ripe pears.

PineappleChoose pineapples with dark-green leaves, heavy for size.Avoid soft or dark spots and dry-looking leaves.

Eat as soon as possible. Refrigerate cut pineapple for 2 to 3 days.Wash fruit before cutting to avoid transfer of surface bacteria to theinside of the fruit.

PlumChoose plump plums with smooth skins. Avoid bruisesand soft spots.

Store unripe plums in paper bag until ripe. Refrigerate ripe plums.

RaspberriesChoose dry, plump, firm berries. Avoid wet ormoldy berries.

Do not wash until ready to eat. Refrigerate for use within1 to 2 days.

StrawberriesChoose shiny, firm fruit with a bright-red color.Caps should be fresh, green and intact. Avoid shriveled,mushy or leaky berries.

Do not wash until ready to eat. Store in refrigerator for1 to 3 days.

TangerineChoose firm to semi-soft tangerines with deeporange color, heavy for size. Avoid soft spots anddull or brown color.

Refrigerate up to 2 weeks.

WatermelonChoose symmetrical watermelons with dried stems andyellowish undersides, heavy for size with a hard rind.

Store whole watermelons at room temperature. Refrigerate cutwatermelons in airtight container for use within 5 days. Wash melonbefore cutting to avoid transfer of surface bacteria to the inside of the fruit.

RIPE FOR THE PICKING (CONTINUED)


I always encourage my patients, when shopping, to avoid sugar and, instead, look for protein. Since welive in a carbohydrate-rich society, it’s not always easy to find low-calorie, healthful foods, which aregenerally expensive and have a short shelf life. This is all too obvious when traveling. Whether it’s theairport or a gas station, high-protein foods that are low in sugar are difficult to find. The next time youwalk into a gas station, a food stop, or a snack bar in the airport, look around. You will see lots of chips,candies, crackers, doughnuts, muffins and plenty of soda. Generally, the only protein is beef jerky, almondsand milk. Now protein bars are coming into fashion, but they are not widespread. The problem withsnacking on these sugary foods is the empty calories. You want to make your calories count, and sugardoesn’t help much. Prepackaged foods that are high in sugar generally do not have a high-nutrient density.

Protein is the nutrient of interest for most of the current diets. In the 1980s, the high-carbohydrate diet wasking, but this diet has proven deleterious to most people. We do need carbohydrates–remember, it’s likethe fuel you add in the gas tank of your car–but unless you’re training for a marathon, you do not needthat much. Generally, about 40 percent to 50 percent of your daily calories can come from carbohydrates,which means that on a 2,000-calorie-per-day diet, that is approximately 800 to 1,000 calories, whichtranslates into the typical Western breakfast of a large latte and a muffin. Under these conditions, you’reusually tapped out by 10 a.m. with all the carbs you need for the day. Now imagine adding some pizza,a hamburger and a soda, a mid-afternoon coffee, a bag of chips and then maybe some bread with dinner.It’s not hard to quickly accumulate 4,000 calories. Cutting carbohydrates out of the diet is the basis ofmost, if not all, of the popular diet programs today.

The idea of a low-fat diet has changed, and now a diet rich in healthy fats–such as monounsaturated fatsfrom nuts, avocados and olive oil, and polyunsaturated fats from fish oil and flaxseed–is popular. Thepercentage for dietary protein can vary widely, but most experts target around 30 percent.

SURROUNDED BY SUGAR

SECTION FIVE: Week 9: Sugar



Say the word “sugar” and most people picture the familiar white granular stuff many of us have in a sugarbowl at home. But what is sugar exactly?

Table sugar is just one form of sugar that we get in the diet. Sugars are carbohydrates, and they existnaturally in different forms and in all kinds of foods. The granulated sugar that you might sprinkle on yourcereal is called sucrose, which is produced primarily by extracting the sugar from sugar beets or sugarcane, although it is present in lots of other plant foods, too. The primary sugar in fruits is called fructose,and there is a naturally occurring sugar in milk called lactose. When you consume a fruit, a vegetable ora dairy product, you can’t avoid consuming the natural sugar that these foods contain.

All sugars ultimately end up in the bloodstream in the form of glucose, which is the form of sugar that ourbody prefers to use for energy. While sugars in foods end up as glucose in the bloodstream, so do theend-products of the digestion of all carbohydrate-rich foods like fruits, vegetables and starchy foods.

The concern about sugar intake from added sugars (not the naturally occurring ones) has mostly to dowith the fact that they are considered to be “empty calories”–that is, sugar provides calories (which thebody uses for energy) but no vitamins or minerals. So, if you consume a lot of sugary foods instead ofhealthier items, you are shortchanging yourself by not getting enough of the vitamins, minerals, fiber andhealthy phytonutrients that carbohydrate-rich natural foods contain.

We eat a lot of sugar–even in foods that don’t taste sweet. Aside from the obvious items like sodas, fruitdrinks, sweetened cereals and desserts, sugar–in one form or another–finds its way into condiments,soups, breads and even savory snacks like chips. The primary health hazard of eating too much sugar istooth decay. The bacteria that live in your mouth can convert sugars into an acid that can destroy toothenamel. Foods that are sweet and sticky, like fruit snacks or gummy candies, are particularly a problemsince the sugar stays in contact with the teeth.

Does sugar make you fat? Certainly sugar adds extra calories to the diet, and extra calories mean extraweight. Most studies have focused on soda consumption, and several have concluded that as sodaconsumption increases, so does the risk of obesity. Part of the problem with beverages is that they don’tfill us up–so we can consume a lot of calories in these sweet liquids and still consume regular solid foods,too, before we feel full.


SUGAR HIDE-AND-SEEKBy Susan Bowerman, M.S., R.D., C.S.S.D.


The other issue is that many foods that are high in added sugars are also high in fats and calories–cakes,pastries, ice cream and candy bars are just some of the sweet foods we eat that are loaded down withfat and calories. Food manufacturers are more than happy to accommodate America’s sweet tooth–sugaris inexpensive and adds a lot of taste to foods. To know how much sugar you are eating, it’s important tounderstand that many forms of sugar are added to foods. By reading the label, you may not realize howmuch sugar a food really contains.

Here are some other forms of sugar that you might see on a label: sucrose, fructose, glucose, dextrose,lactose, maltose, invert sugar, raw sugar, turbinado sugar, brown sugar, cane sugar, brown rice syrup, fruitjuice concentrate, confectioner’s sugar, maltodextrin, corn syrup, high-fructose corn syrup, honey, maplesyrup and molasses.

One popular breakfast cereal marketed to children has the following ingredients: corn, sugar, corn syrup,modified cornstarch, canola oil and high-fructose corn syrup, followed by some vitamins, minerals, andartificial colors and flavors. This cereal isn’t much more than a bowl of sugar, oil and starch.

When you look at a food label, the sugar content is listed–in grams per serving–just under the totalcarbohydrate listing. But this includes all sugars in the food including natural sugars, so it can be deceptive.For instance, a bran cereal with no added sugar but with raisins in it might look as high in sugar as asugary kid’s cereal. But there is a big difference in the nutritional value of the two foods, since one mightcontain only the natural sugar from the fruit, while the kid’s cereal will contain all added sugar.

How can you reduce your sugar intake? Try to obtain your sugars naturally–which should be primarilyfrom fresh, whole fruit.

• Fruit juices, even if they are 100 percent fruit juice, are all-natural sugar but they are very high incalories–it’s best to avoid beverages with high calories, including fruit juices, sodas, lemonade andother sweetened beverages. Learn to enjoy your iced tea for its natural flavor, rather than for theflavor of the sugar that you pour into the glass.

• Rather than adding syrup or honey to foods like waffles or pancakes, try topping them with slicedfresh fruit and a dollop of vanilla yogurt.

• Look for whole-grain cereals without added sugars, and top with sliced bananas, berries or otherfruit that appeals to you. This applies to both cold cereals and hot. Oatmeal is delicious with somemashed banana stirred in for sweetness.

• Keep healthy snacks around, like whole fruits, cut vegetables, whole-grain crackers, low-fat yogurtand low-fat cheese, so you won’t be tempted to eat sweets instead.



• Help your kids develop healthier habits–if they are old enough to read labels, give them a list of allthe names for sugar and ask them to become “sugar detectives.” They will enjoy finding the hiddensources of sugar in foods, and it will help to educate them as to how much sugar is added–sometimes where you least expect it.

• Instead of baked goods for desserts, try fresh fruit with a bit of chocolate syrup. One great trick isto take ripe bananas, peel and place them on a foil-lined tray in the freezer. Frozen bananas tastejust like ice cream and will satisfy your sweet tooth for significantly fewer calories.

• If you add sugar to cereals, beverages and fruits routinely, try to gradually reduce the amount youuse. You may not really know the true flavor of these foods because you have “masked” the flavorwith sugar. Fresh fruits in season should be deliciously sweet–no added sugar necessary.

SUGAR HIDE-AND-SEEK (CONTINUED)



Sugar is a short-term source of both energy and pleasure. But the fact is, kids today are on sugar overload!According to a study published in the Journal of the American Dietetic Association, kids are getting astaggering 29 teaspoons of refined sugar per day. This overconsumption of sugar is causing a variety ofproblems and health issues.

Currently, about a third of the nation’s children and teens are either overweight or obese, and a high-sugardiet is often the cause. Sugar can make it difficult to lose weight because of constantly high insulin levels,which cause the body to store excess carbohydrates as fat. It can also suppress the immune system,cause tooth decay, and even lead to diabetes. What’s more, too much sugar can also result in energypeaks and valleys.

HIGHS AND LOWSAfter sugar consumption, children experience a rapid rise of the stimulant hormone adrenaline, whichcauses hyperactivity. In fact, a recent study at Yale University School of Medicine revealed that,when ingested by children, sugar releases twice the amount of adrenaline into the bloodstream asit does in adults. Kids then experience a crashing low, as refined sugars break down very quickly in thebody, leaving them tired, irritable and unable to concentrate.

THE CULPRITSSo, which foods contain the most calories from sugar? It all starts with breakfast. Sugar accounts formore than a third of the weight of children’s cereals. They contain about 52 percent more sugar than adultcereals and have less protein and fiber.

Another big concern is sugar-sweetened sodas. They are the largest source of added sugar in the dailydiets of U.S. children. Each 12 oz. carbonated soft drink contains the equivalent of 10 teaspoons of sugarand 150 calories. And juice-flavored drinks aren’t any better. They often contain as much added sugar assoft drinks and also tend to be high in calories and low in valuable nutrients.

So, instead of giving your child sugar-loaded cereals and beverages, offer them healthier alternatives,such as fruit. It’s a naturally sweet snack that also contains fiber and vitamins they need.


SIZING UP SUGAR FOR KIDSBy Luigi Gratton, M.D., M.P.H.


Anytime is the right time to get outdoors, get in shape and renew our commitment to a healthy lifestyle.Here are some helpful hints to keep in mind as you shape up.

1. TAKE TIME TO WARM UPSpending 5 to 10 minutes warming up prepares your body for exercise. Walk before jogging. Jog beforerunning. Just warm up at a pace that gradually gets your heart beating at 50 to 60 percent of your maximumheart rate. And don’t forget to stretch. Moving from side to side warms your muscles and prepares them forexercise. Warmmuscles allow for a greater range of motion for your joints andmake injuries less likely as well.

2. THINK VARIETYHave you ever started a fitness program and then let it fizzle out? The reason could have been boredom.A program that includes several fitness activities–for example, walking or biking on Mondays andWednesdays and playing tennis or swimming on Fridays and Sundays–will help maintain your interest andkeep you motivated. Need a change of scenery? Try varying the place you exercise with a new route forwalking or biking. Having different options can allow you to pick the one that suits your mood and keepsyour fitness program feeling fresh.

3. GET YOUR ANTIOXIDANTSDon’t forget about the important role that proper nutrition plays in achieving an active lifestyle. Sinceexercise can increase the formation of free radicals, it’s always good to have some extra protection.Antioxidants, such as Vitamin C and beta-carotene, may play a role in preventing cellular injury anddelaying muscle fatigue. Try to get at least five servings of fruits and vegetables a day, as they are packedwith powerful antioxidants. Our targeted nutrition products also provide key antioxidants that protectmuscles and joints against exercise-induced oxidative stress. So, remember to add antioxidants to yourdiet and get the most out of your fitness program.

SHAPE UP YOUR LIFE

SECTION FIVE: Week 10: Exercise



What is the easiest way to work the whole body? Very simply, I developed what I call “The Simple 7”–theseven main muscle groups we work on throughout the week. The Simple 7 includes:

1. Chest2. Biceps (Front of arms)3. Triceps (Back of arms)4. Abs (can be worked daily)5. Back6. Front of legs7. Back of legs

Generally, I split a workout between alternating days: The first day I will work upper body, the next day lowerbody. Again, work abs every day to help strengthen the core. Doing some healthy cardio means a good15 minutes of elevated heart rate. There is plenty of evidence to support the notion that 15 minutes ofcardio daily has profound impact on heart health.

Don’t worry about trying to spend an hour on a treadmill; the added benefit is minimal and may actuallywork against you.

There are approximately 260 muscles in the body. So, why just work on seven, and why these seven? Well,it’s all about getting the most bang for your effort. When exercising, it’s best to work on large musclegroups. It’s as if you are fine-tuning a regular car engine as opposed to an engine in a toy boat. The largerthe muscle, the more metabolic benefit, and the bigger the payoff when it comes to weight maintenance.The Simple 7 group consists of the fewest number of muscle groups one has to work on to achievemaximum benefit in an exercise routine. You can exercise with more or less, but if you attack theseparticular muscles, then you will achieve maximum benefit. Also, it’s important to realize that the body isa balanced machine, and you must work the lower with the upper, and the back with the front. The sevenmuscle groups provide total balance in an easy way.

SEVEN WAYS TO LOOK GREATTarget These Major Muscle Groups




How much you work out depends on your schedule, but I recommend three to five times a week. I workout daily, but I incorporate tremendous variety into my routine for a number of reasons. One reason is toalways keep it interesting. Another reason is to move the stress around the body. You don’t want to repeatthe same exercise every day, because that will wear on the joints, bones, muscles, tendons and ligaments.

I generally recommend splitting up the week. For those of you who can only work out three days a week,which I consider the minimum, either rotate Monday, Wednesday and Friday. Or you can do Tuesday,Thursday and Saturday. This allows one day in between for rest. This rest time gives the body anopportunity to grow and repair from the damage caused by exercise. Within those three days, you canrotate exercises, so Monday would be upper body and abs, Wednesday, lower body and abs, then Friday,upper body and abs again. The following Monday, you could rotate so that Monday is lower body and abs,Wednesday is upper body and abs, and then Friday is lower body and abs again.

This allows that necessary rest time between exercises for optimal muscle health. Three days a week is thebasic minimum routine. On each day, the workouts should be split between cardio and resistance:30 minutes of each is perfect. The cardio exercises should be rotated as well, so that Monday is the treadmill,Wednesday is the bike, and Friday is the elliptical. This again allows variety so that you’re not bored, and itspreads the stress around the body’s tissues so as to avoid overuse injuries that are so common.

If you prefer to exercise more, then five or even six days a week is recommended. With more days, youcan split up your workouts more. For example, Monday, instead of just doing upper body, you do veryspecific upper body such as chest and biceps with abs. Remember, abs are done every day to strengthenyour core. Then Tuesday you could do specific lower body such as quads, calves and abs. Going on toWednesday, you’re back to upper body so that you’re doing upper back, triceps and abs; Thursday,hamstrings and abs. Then Friday you can repeat your Monday workout so that you’ve come full circle andhave given your body ample time to rest. This is the best workout for the individual who does not havetime to spend two hours in the gym every day.

The cardio exercise should be done after your strength workout. I prefer this for a couple of reasons. First,you will not be as tired for your strength training, for which it is important to be well rested. A second reasonis sweat. After running on a treadmill or stair stepper for 30 minutes, your body’s sweat and salts are comingout of your pores, which makes for a more challenging weight workout. The bar may be slipping from yourgrasp; you’ll be sliding around in the machines, and so forth. So try to do weights first, then cardio. Theonly reason I recommend some people start with cardio is that those individuals are very tight and tell methat their muscles are cold in the morning. For these people, I think cardio beforehand may actually improvetheir workouts. It tends to make them more limber and gets the blood circulating around the body.


HOW OFTEN SHOULD YOU WORK OUT?By Luigi Gratton, M.D., M.P.H.


When it comes to burning calories, most of us want to get as much mileage out of our exercise as possible.For many, the more calories we burn, the better we feel about our workout. While energy expenditureshould not be the only measure of a good workout (remember: it’s good for you and it makes you feelbetter too!), it is helpful to know what a given activity might be costing you in terms of calories.

A word of caution, though, about counting calories: Simply burning more calories will take you only so fardown the road to better health. A well-balanced, low-fat diet, plenty of rest and a healthy attitude are alsoessential. And, of course, all things in moderation–including exercise.

READING THE CHART:The numbers of the chart on the next page correspond to how many calories individuals burn per hourduring different activities. There are a few things you should keep in mind as you review this chart. Withexercise, it really is true that you get out of it what you put into it. Simply showing up for class and goingthrough the motions is not going to do you much good. To get the most out of your exercise session, giveit your all, even if your all is less than what others might be doing. And don’t forget to look for little waysto increase the number of calories you burn each day. You might be surprised to learn that it is possibleto burn more calories simply by becoming more active in your everyday life. Doing things like using thestairs, walking to the mailbox instead of driving, and doing active chores around the house are great waysto burn additional calories.

CALORIE BURNERS:ACTIVITIES THAT TURN UP THE HEAT




Calorie-Burning Activity Chart

As an example for how to use this chart, look up how many calories you’re burning by engaging in differentactivities. The more active the exercise, the more calories you burn.

*Calories burned per hour will be higher for persons who weigh more than 154 pounds (70 kg), and lower for persons who weigh less.Adapted from: Dietary Guidelines for Americans 2005.

MODERATE PHYSICAL ACTIVITYAPPROXIMATE CALORIES/HOUR FOR

A 154-POUND PERSON*

Hiking 370

Light gardening/yard work 330

Dancing 330

Golf (walking and carrying clubs) 330

Bicycling (<10 mph) 290

Walking (3.5 mph) 280

Weight lifting (general light workout) 220

Stretching 180

VIGOROUS PHYSICAL ACTIVITYAPPROXIMATE CALORIES/HOUR FOR

A 154-POUND PERSON*

Running/jogging (5 mph) 590

Bicycling (>10 mph) 590

Swimming (slow freestyle laps) 510

Aerobics 480

Walking (4.5 mph) 460

Heavy yard work (chopping wood) 440

Weight lifting (vigorous effort) 440

Basketball (vigorous) 440




HOW MUCH DOES IT TAKETO BURN IT OFF?

Many people tend to overestimate the calories burned through exercise, and assume that a little exercisewill burn off the calories in any indulgence. The chart below gives the calories in various foods, and theamount and type of exercise needed to burn off those calories.

FOOD AMOUNT CALORIES TO BURN IT OFF…

Chocolate drop 1 drop 25 6 minutes of walking

Microwave popcorn 4 cups 140 20 minutes of biking

Potato skins with cheese and bacon 1 average serving 1,100 187 minutes of dancing

Candy bar 1 bar 280 30 minutes of singles tennis

Chocolate fudge brownie ice cream 1½ cups 780 90 minutes of playing racquetball

Potato chips 1 ounce 160 90 minutes of playing Frisbee

Stuffed crust pizza 2 slices 1,000 2½ hours of ice skating

Chocolate frosted donut 1 donut 360 1 hour of playing baseball

Mocha frappuccino withwhipped cream

16 ounces 380 130 minutes of playing billiards

Pumpkin pie with whipped cream 1 slice 350 30 minutes jumping rope

Stuffing with gravy 1 cup stuffing, ½ cup gravy 425 100 minutes golfing (no cart)

Chocolate chip cookies 4 small 400 120 minutes of bowling

Mixed nuts ½ cups 435 165 minutes of dusting

Macaroni and cheese 1 cup 430 45 minutes of stair-climbing

Pecan pie 1 slice 500 60 minutes of swimming

Eggnog 1 cup 35052 minutes of playinghalf-court basketball

Double burger with fries 1 burger & large fries 1,100 2 hours of jogging

Ranch dressing 2 tablespoons 150 30 minutes of doing aerobics

Mayonnaise 1 tablespoon 100 22 minutes of brisk walking


There are so many benefits to exercise, and every day, we are discovering new ones.

A recent Newsweek article discussed how exercise can boost brain power and fight off diseases likeAlzheimer’s–more incredible information in an already long list of benefits. New research in animal models hasshown that exercise stimulates a hormone called IGF-I or insulin such as growth factor-I, which, in turn, goesto the brain to stimulate another brain-derived-neutrotrophic factor (BDNF). BDNF is believed to facilitate aprocess in which an animal’s brain nerve cells branch out and communicate with each other. In fact, researchhas supported that theory that a brain with lower levels of BDNF is challenged with retaining new information.How amazing is exercise–not only does it build the body, but the mind as well! Exercise not only slows theaging process in the brain, but reverses it. Research has also shown that active adults have less inflammationin the brain and fewer transient ischemic attacks, or ministrokes, which can impair cognition. People whoexercise regularly tend to have higher levels of neurotransmitters that regulate mood, such as serotonin,dopamine and norepinepherine. With so many people on psychotropic medication, exercise is proving to bean inexpensive method of maintaining mental health. As with the body’s muscle mass, the same holds truefor the brain: Use it or lose it. Within just a short month of stopping physical activity, the new brain tissueconnections that were formed basically shrink down back to normal.

Many parents of children with attention deficit/hyperactivity disorder (ADHD) already know the benefits ofphysical activity on their children. It tends to help regulate their moods. An exercise prescription can oftenbe given in conjunction with medication for these ADHD children/or may even replace a medication regimen.

This has broad-ranging implications for children in school and their curriculum. With so many schoolshaving downsized the number of physical education classes with a focus on more class time, this couldbe detrimental. That extra time on the playground may actually boost test scores in all children. The greatthing about introducing physical education at an early age in school is that it sets the tone for futureexercise. Once a healthy habit like exercise is established, it tends to carry on. When people understandthe importance, it becomes even more of a regular routine.

So, we know the benefits of exercise for all types of health. Not only does exercise help with chronicconditions, it also promotes wellness.

EXERCISE FOR BODY AND MIND




• Take the stairs instead of the elevator or escalator, for at least a few floors. If you have to take theescalator, make it a point to walk it.

• Walk or bike to nearby destinations instead of always driving.

• When at the mall doing your holiday shopping, park your car farthest from where you intend to shop.

• Get off the bus a few blocks early, or park a few blocks from work.

• Exercise while watching television, especially during commercials.

• Hide your remote control and get up to change TV channels or adjust the volume.

• Busy yourself with housework, such as vacuuming, washing the floors, polishing furniture, washingthe windows or gift-wrapping.

• In the evenings, take your family for a walk around neighborhoods that have great holiday lights onthe houses.

• Take the dog for a walk.

• Work in the garden or yard–raking the leaves or sweeping the patio.

• Go for a short walk before breakfast and after dinner.

• Spend half your lunch hour eating and the other half walking around the building or parking lot.Get your coworkers to join you.

• Walk up and down the stairs on your breaks at work.

• Several times a day, take a few moments to move around and stretch your legs, regardless of whatyou’re doing.

• When on your cell phone or cordless home phone, walk around while you talk.

• Clean up the garage or organize your closets or kitchen cupboards.

• Go shopping. You don’t have to buy anything, just walk the aisles and look at the items.


FITTING IN FITNESS


Want to enjoy a long, active life full of energy and vitality? You’ll have to put your heart into it. Maintaininga strong, healthy cardiovascular system is essential to your overall health and quality of life. So why wait?Start making life choices today that will give you the heart of a champion–and the life of a winner. Hereare a few ideas to get you started:

1. STEP UP YOUR GAMEGet your body moving. Studies show that moderate physical activity can strengthen the heart. Regularexercise–jogging, weight lifting, playing sports–is key to a healthy heart and a rich and fulfilling life. Notinterested in playing sports or joining a gym? Try walking. Taking 6,000 to 10,000 steps every day is terrificfor your heart. A pedometer, available at any sporting-goods store, can help you keep track of your stepsthroughout the day. Try different types of exercise, find the ones you really enjoy, and make them a regularpart of your life.

2. EAT LIKE A WINNERForget the fast food. Junk the junk food. Create a heart-healthy diet. That means healthy protein, healthyfatty acids like Omega-3s, lots of water and plenty of fruits and vegetables. The way you eat is important,too. So don’t skip meals. Schedule regular times for meals and snacks. And try not to eat anything withina few hours of going to bed.

3. REST, RECHARGE AND REJUVENATEAnd speaking of going to bed… it’s time to get some shut-eye. Sleep deprivation has been linked to anincreased risk of heart problems. We’re busy people, and it can be tempting to shave off an hour or twoof sleep to “be more productive.” Resist that temptation. Think of it this way: For eight hours of every dayof your life, the most productive activity you can engage in for your health is sleeping. So, have a goodnight–and you’ll have a great life.

SECTION FIVE: Week 11: Heart Health

DO YOU HAVE THEHEART OF A CHAMPION?By Luigi Gratton, M.D., M.P.H.


There are nearly 100,000 miles of arteries, veins and capillaries in your body. They allow nutrient-rich bloodto nourish the cells and organs of your body. But when they’re blocked, it can result in heart attack orstroke, the #1 and #3 leading causes of death in the United States.

Obesity is a major risk factor for heart disease. Your heart health alone is reason enough to lose any extraweight you’re carrying. But is there anything else you can do to support your heart health?

Take a closer look at the food choices you’re making. It’s also important to eat enough protein to maintainor build your lean muscle mass, and watch your intake of “good fats” and “bad fats.” Fish is a good sourceof Omega-3 fatty acids–“good fats” that are essential for heart health.

COLORFUL CHOICESMake sure to include plenty of colorful fruits and vegetables in a nutrient-rich diet. Some foods areconsidered particularly heart healthy–garlic, almonds and certain fruits and vegetables. A great way tochoose your fruits and vegetables is to use color as a guide. In general, the deeper the color, the morenutrient rich it is. Different colors indicate variety of nutrients. See the chart below for the phytonutrientseach provides.

SUPPLEMENTATIONIt’s often difficult to get all the nutrients you needfrom your diet alone, especially when you’rewatching portion sizes and calories. And with ourbusy lifestyles, we’re often tempted to reach forfast food, which is often unhealthy food. That’swhy so many people have discovered the benefitsof supplementation. If you’re not meeting yourdaily requirements through food, supplementscan fill in the gaps in your diet, insuring that you’regetting all the nutrients you need.

Losing weight is one of the most important stepsyou can take for your cardiovascular health. Butdon’t stop there. Make sure you’re doingeverything you can–eat right, exercise, get regularcheckups and take supplements.


HEART OF THE MATTERBy Luigi Gratton, M.D., M.P.H.

Orange-yellow(terpenoids, Vitamin C)

Oranges, tangerines, peaches,papayas, nectarines

Orange(alpha- and beta-carotene)

Carrots, mangos, apricots, acornsquash, cantaloupes, pumpkin,winter squash, sweet potatoes

Red-purple(anthocyanidins, resveratrol)

Red grapes, fresh plums,cranberries, raspberries,blackberries, blueberries,strawberries

Red(lycopene)

Tomatoes and tomato products,pink grapefruit, watermelon

Yellow-green(lutein)

Spinach, avocado, honeydewmelon, collard greens, mustardgreens, yellow corn, green peas

Green(glucosinolates)

Broccoli, brussels sprouts,cabbage, Chinese cabbage,bok choy

White-green(allyl sulfides)

Garlic, chives, onions, celery,leeks, asparagus


HEART HEALTH: A GLOBAL CONCERNHeart disease is the #1 killer of Americans today. According to the American Heart Association’s estimates,1.2 million Americans will have a first or recurrent heart attack in 2008; approximately 452,000 will die asa result.

Worldwide, heart disease kills approximately 17 million people per year–that’s almost one-third of all deathsglobally. The Atlas of Heart Disease and Stroke, released by the World Health Organization, estimatesthat by 2020, heart disease and stroke will be the leading cause of both death and disability, with thenumber of fatalities projected to increase to more than 20 million a year.

In Mexico, heart disease has been the leading cause of death for the last 20 years, while in Europe,cardiovascular disease kills 4 million people each year. About half of the world’s cases of cardiovasculardisease occur in the Asia Pacific region; 1.3 million people die of cardiovascular disease annually in Russia;and, according to a study released by the New England Journal of Medicine, cardiovascular disease is theleading cause of death in China.

While these statistics paint a bleak picture, they also present a huge opportunity to promote the benefitsof a healthy, active lifestyle. When I think about optimal cardiovascular health, here’s what comes to mind:

• Maintaining a healthy weight• Making sure you get lots of antioxidants from your diet (fruits and vegetables) and

through supplementation• Participating in some form of aerobic exercise on a daily basis• Making sure you are well hydrated and get plenty of sleep–much of the repair and

regenerative work of the body occurs while we sleep

Additionally, taking Herbalife’s Niteworks® dietary supplement powder mix helps promote Nitric Oxide(NO) levels and maintain blood pressure in the normal range.* Herbalife® Core Complex softgels target fourkey indicators of heart health: cholesterol, triglycerides, homocysteine and oxidative stress.*

HEART TO HEART


By Lou Ignarro, Ph.D.



Q: WHY IS CARDIOVASCULAR HEALTH SO IMPORTANT?

A: Your cardiovascular system is literally at the heart of your overall health. Maintaining it is crucial for avariety of reasons. It gives you energy and the ability to keep up with the daily demands of life. A healthycardiovascular system is also essential for mental clarity and protecting you against stress. Additionally,cardiovascular health contributes to overall vitality.

Q: WHAT KINDS OF THINGS CAN I DO TO IMPROVE MY CARDIOVASCULAR HEALTH?

A: There are several things you can–and should–incorporate into your life to maintain a healthycardiovascular system. Exercise is crucial. Brisk walks, sit-ups, light weight training, swimming and bikingare all excellent, low-impact and efficient exercises for any fitness level. The important thing is to dosomething every day. Another important factor is proper eating–and that means getting the right amountof essential vitamins and other nutrients, as well as antioxidants.

Q: HOW DOES HERBALIFE® CORE COMPLEX HELP IMPROVE HEART HEALTH?

A: Herbalife® Core Complex targets four key indicators of heart health: cholesterol, triglycerides,homocysteine and oxidative stress. Taking Core Complex is a great way to give your cardiovascular systemthe nutrition it needs every day. Whatever you do to maintain a healthy cardiovascular system, theimportant thing to remember is to make it a priority. Exercise regularly, eat right and keep stress to aminimum. Your health depends on it.


CARDIOVASCULAR HEALTHQ & A with Lou Ignarro, Ph.D.


Q: WHAT IS ALPHA LIPOIC ACID, AND HOW DOES IT SUPPORT THE HEART?

A: Alpha lipoic acid (ALA), an ingredient in Herbalife’s Niteworks®, is a potent antioxidant first discoveredin the 1950s and later recognized in 1988 for a variety of health-promoting activities. ALA works in themitochondria, the body’s energy-producing cells, where it has been shown to protect the DNA fromdamage. Many antioxidants, like Vitamin C, work well in areas of the body where there is water, whileothers, like Vitamin E, work well in areas of fat. ALA has the unique capability to work in both water andfat, and, moreover, helps to recycle our natural Vitamins C and E. In the heart, ALA helps protect thecardiovascular system from free radical damage.

Q: IF NITRIC OXIDE IS A GAS, WHY DOES NITEWORKS® COME IN POWDER FORM?

A: Herbalife developed Niteworks®, informed by the research of Dr. Lou Ignarro, a Nobel Laureate inMedicine. Dr. Ignarro’s research showed that Nitric Oxide helps to keep blood vessels toned, flexible andyouthful for improved circulation. His research further showed that Nitric Oxide enhances blood flow,supporting function of the heart, brain and other organs. His additional research has shown that thecombination of two amino acids, arginine and citrulline, helps to support Nitric Oxide production in thebody. Herbalife developed Niteworks® as a powder with these two amino acids. This product also containsalpha lipoic acid and Vitamin E for antioxidant protection.*

Q: HOW DOES GARLIC CONTRIBUTE TO CARDIOVASCULAR HEALTH?

A: Garlic has long been recognized as a high-quality supplement to support healthy circulation and ahealthy heart. One of the key active components is called allicin, which helps to support cholesterol-lowering, antioxidant, blood-thinning and antimicrobial activities. Garlic supplements should be speciallycoated to be effective because stomach acid inhibits activity. Herbalife developed Mega Garlic Plus withan enteric coating to safely pass through the stomach for full absorption.


TAKE GOOD HEALTH TO HEARTQ & A with Luigi Gratton, M.D., M.P.H.



Here are some simple strategies for enjoying a healthy, active lifestyle outdoors.

1. DRINK PLENTY OF WATERWhen it comes to physical activity, don’t forget the importance of water. You’ve probably heard this ahundred times, but there’s a reason for it. Your body uses water in almost every function, including theprocess of burning fat. Water helps every cell and organ in your body work. It cushions your joints, andhelps keep your body cool. Water also helps flush toxins out of your system and rehydrates the body. Planahead. Make sure to carry a water bottle and hydrate with water or a fitness drink. Drink before, duringand after physical activity to replace the water you lose when you sweat. Even a small water deficiencycan affect how you perform, so drink up!

2. TRACK YOUR PROGRESSKeep a journal of your physical activity to chart your progress. Whether you’re interested in losing weight,building muscle or just getting active again, keeping a log will help motivate you. Record all the informationfor each workout, including time, intensity and performance. It’s a good idea to record your baselinemeasurements and find out your body-fat percentage, so you can set attainable weight-loss goals. Youmay not feel like you’re making progress, but when you look back at where you started, you may bepleasantly surprised. Remember that small steps matter. Tracking even a slight amount of improvementon paper will inspire you to keep going with confidence.

3. PROTECT YOUR SKIN AND HAIRDo you play sports or spend time working out at the beach? Being outdoors means being exposed to theelements, such as sun, wind and pollution. For example, it’s a good idea to wear sunscreen and a hat toprotect your skin and hair. Use products that help repair damage from daily environmental stresses andthat can help protect your skin and hair from the elements. For example, Herbalife’s NouriFusion®skincareline is great for daily cleansing, toning and moisturizing, while Herbalife’s Skin Activator® anti-aging skincarehelps protect and correct the signs of aging.

SECTION FIVE: Week 12: Maintenance; Long-Term Wellness

TIPS FOR STAYING ACTIVEBy Luigi Gratton, M.D., M.P.H.


Chances are you or someone you know is resolving to lose weight or get in shape. Part of what makesthese such difficult resolutions is that we expect to see results quickly, and when we don’t, we tend to giveup. Getting in shape and becoming healthier isn’t a sprint; it’s a marathon (but without all the sweating andfatigue of an actual marathon). Staying active, maintaining a healthy weight and eating the right foods arelifelong activities. Here are some ideas to help you make living fit a part of your life:

1. GET SPECIFICThe more detail you include in your plan, the better your chances of success. If you’ve decided to simply“exercise” and “eat better,” you might not have the success you’d hoped. That’s because “exercise” isn’ta specific plan. Set aside 25 minutes each morning, say between 6:45 and 7:10, to stretch, walk or jogaround the block–whatever. Just be specific. To eat better, schedule specific healthy meals and snacksfor specific times throughout the day.

2. MAKE IT ROUTINEOne effective way to introduce a new behavior is to make it part of your day. For exercise, set up a routine–maybe a walk around your neighborhood each morning. If you’ve resolved to lose weight, replace lunchwith a healthy protein shake every day. The key is to establish a routine of things you do at specific times.The sooner it becomes part of your day, the sooner it will become part of your life.

3. CELEBRATE YOUR SUCCESSESIf you create specific plans for exercise and healthier eating, and you make them part of your daily routine,chances are you’ll be seeing positive results. Celebrate! You’ve earned it. Treat yourself to somethingyou’ve been wanting to do–instead of splurging on unhealthy foods. And a reward, like taking yourself outto a movie or pampering yourself with a trip to a spa, is a great motivator to keep the good results coming.

KEEP FITNESS ON TRACK




� Since restaurant portions are usually large, ask the server to put half your meal in a “doggie bag”before it’s served to you. That way, you’ll eat less, but still have the satisfaction of cleaning your plate.

� If after-dinner snacking is a problem for you, try brushing your teeth after dinner. It works as a greatsignal to stop eating.

� If your entrée at a restaurant is served with the typical “starch and vegetable,” ask to omit thestarch and double the vegetables instead. Vegetable side dishes are usually small, so this will helpto increase your day’s intake.

� Afternoon snacking is a tough time for people–but there often is a long stretch between lunch anddinner, and so snacking may be appropriate. Use this time to have a “second lunch”, and havesomething a little more substantial like an Herbalife® Formula 1 shake, a cup of cottage cheese withsome fruit. Then do your cutting back at dinner time.

� Breakfast foods often include items that might be lacking the rest of the day–whole grains for fiber,dairy products for calcium, and fruit. An Herbalife® Formula 1 shake (made with fruit) and a slice ofwhole-grain toast helps to meet a lot of your nutritional needs and starts the day off right.

� Coffeehouse fanatics beware–some of those coffee drinks are low in nutrition and high in calories.Try a nonfat latte, which provides a full serving of dairy and about 10 grams of protein, and coupleit with a piece of fresh fruit for a quick, nourishing breakfast.

� Add fruits to your salad for a change. Try fresh orange or tangerine sections, apples or kiwi. Thesweet fruits go well with tangy vinaigrette dressings. Use deep-green leafy vegetables, too–insteadof iceberg lettuce–for more nutrition.

� Frozen vegetables and fruits can be just as nutritious as fresh, may be less expensive, and allowyou to eat foods that might not be in season that time of the year. For example, loose-leaf frozenspinach or chopped vegetables can easily be added to soups and stews.

� Try not to rely on fats, sugar and salt to flavor foods. Instead, try grated lemon, lime or orange zest onfruits, vegetables, fish or chicken, and experiment with herbs, spices, onions and garlic in your dishes.

� Calories in cold beverages like sodas, juices and juice drinks can add up fast. Instead, try sparklingmineral water with a slice of lemon or lime or a tiny splash of juice for flavor. Tomato or mixedvegetable juices are filling, nutritious and low calorie.


TIP THE SCALE IN YOUR FAVOR


TIP THE SCALE IN YOUR FAVOR (CONTINUED)

� Find an exercise buddy to work out with and who will commit to a regimen with you. If you walktogether, for example, you and your buddy can take each other’s shoes home with you. You’ll beobligated to show up for your next workout!

� Regular exercise will induce better sleep at night. You’ll get into deeper sleep stages more quickly,so you feel more rested in the morning. You might even be able to sleep a little less, and use theextra time to work out.

� Need more fiber? Load sandwiches up with lots of veggies, including lettuce, tomato, cucumberand sprouts, and use 100 percent whole-grain bread.

� Make a hummus spread in the blender with garbanzo beans and a touch of olive oil, lemon juice,salt, pepper and garlic and use as a sandwich filling or a replacement for mayonnaise.

� Try to balance animal protein with vegetarian protein sources. Formula 1 contains healthy soyprotein. Try marinating firm tofu slices in teriyaki sauce and then roasting in the oven. The tofu getsdense and meaty, and is great tossed into a salad, as a sandwich filling in a whole-grain pita bread,or as an entrée with brown rice and veggies.

� It’s true–using smaller plates will help you to control portions. Foods take up more room on smallerplates and will make you think you have a larger portion than you actually do.

� Another portion control tip: No matter what you are eating, put it on a plate. Don’t sit down with abag of chips, a box of crackers or a can of mixed nuts–you’re bound to overeat. Determine aheadof time what your portion is going to be, then put it on a plate or in a bowl.

� Current recommendations for exercise are that we should accumulate 30 minutes of activity perday. Don’t have enough time? Break it up into two or three shorter sessions. Take a short walk atlunch, one at break time and another one after dinner.

� For a change from canned tuna, try canned salmon. It’s wild–not farmed–and makes a nice changefor a sandwich. It makes a great burger, too: Mix flaked canned salmon with some minced onionsand peppers, some bread crumbs and egg whites, shape into patties and grill on both sides beforeplacing on a whole-grain bun.

� Boost the nutritional value of canned soups by mixing with nonfat milk or soy milk instead of water.



As the soup is heating, toss in some frozen mixed vegetables, or some loose-packed spinach toadd nutrition, flavor and bulk.

� Try mixing canned tuna with mashed avocado instead of mayonnaise for a tasty sandwich filling.Avocado has less fat per tablespoon than mayo, and the fat it contains is heart healthy.

� You can reduce the fat in homemade baked goods by replacing half the fat in the recipe withapplesauce, plain yogurt or baby food peaches. Peaches match well with quick breads, and yogurtand applesauce work well in spicy treats like coffeecakes.

� Make it a goal to try new healthy foods on a regular basis. Visit your local farmers’ or ethnic marketsto find new foods such as different fruits, vegetables or whole-grain products. Keeping your mealshealthy and interesting will keep you on track.

� Read nutrition labels carefully. All the nutrition and calorie information given is for one serving, notone package. Beverage containers can have two to three servings; small bags of snack foods areoften several servings, too. That bag of pretzels you thought had 140 calories could have closer to 500.

� Stay hydrated throughout the day and pay particular attention to fluid intake after exercising. Weighyourself before and after a workout. For every pound of weight lost, drink two to three cups ofwater to replace the fluids you lost during activity.

� Whole grains are important, but many side dishes require long cooking times. So, try foods thattake less time such as quick brown rice, quinoa or whole-wheat couscous.

� You can eat healthy even if you’re on the run. Try to steer away from the fast-food burgers and moretoward deli-style chains for healthier, lighter sandwiches and wraps, or Mexican-style grills for softtacos, fajitas and salads.

� Keeping a journal of your food intake and exercise is a great tool. Even better, try to pre-plan yourmeals and exercise into your daily journal–you’ll feel more committed that way.

� Protein powders are great in protein shakes, but you can also add them to other foods. For ahigh-protein breakfast alternative, cook rolled oats in nonfat milk or soy milk, and stir somevanilla-flavored protein powder into the cooked cereal. The extra protein will provide stayingpower all the way until lunch.



Sometimes we don’t realize that we have mixed feelings about making behavior changes. Take a fewminutes to think about and list the benefits and drawbacks of changing your nutritional habits andlosing weight.

Here are some examples:

BENEFIT OF NOT MAKING CHANGESI can keep eating the way I want without having to work on making any changes in my life.

BENEFIT OF MAKING CHANGESI won’t have to worry about the health risks of being inactive and eating poorly.

DRAWBACK OF NOT MAKING CHANGESIf I don’t make changes now, things might get worse.

DRAWBACK OF MAKING CHANGESIt might be hard for me to get support from my family and friends to do this. They’reused to me the way I am.

Now rate each of your answers on a scale of 1 to 5:

1 = Not important2 = Somewhat important3 = Important4 = Very important5 = Extremely important

After doing this exercise, can you see why making a decision is an important factor in losing weight?

THE DECIDING FACTOR



Most people associate the mineral calcium with healthy bones. And a lot of people also think thatadequate calcium intake is more of a concern for women than it is for men. While it’s true that theprimary function of calcium in the body is to maintain healthy bone structure, you may not know thatcalcium performs many important functions for everybody. Calcium helps muscles contract, helpsblood to clot, helps the nervous system to function properly, and is important in maintaining healthyblood pressure.

Many people do not take in the recommended intake of calcium from foods. Some people don’t likedairy products, or think they are fattening, (Some products, like cheese, are high in calories and fat,and certain yogurts are high in calories because of the sugar content.) Other people think “milk is forkids.” And some people cannot tolerate the sugar in milk (called lactose) so they shy away from dairyproducts. The good news is that calcium is found in other foods besides dairy products. But even so,most people have a hard time meeting the recommendation of 1,000 mg for men and women up tothe age of 50, and 1,200 mg per day for people age 50 and up. This is where supplements can helpto meet your needs–not as a replacement for a poor diet, but as a way to supplement a nutritionallywell-balanced one.

This week’s challenge is for you to keep track of your calcium intake and see how it compares to therecommendation. Look at the food and supplement sources in the chart on the next page. It liststhe amount of calcium per serving. Located after the chart is a log for you to record the foods anddrinks you consume that contain calcium. Pay attention to how much calcium you get comparedwith how many calories the food has. Keep a list for three separate days, and add up your totalintake. If you fall short of the recommendation, see how you can increase your intake from foods andsupplements to meet your needs.


CALCIUM CHALLENGENot Just for Your Bones


CALCIUM CHALLENGENot Just for Your Bones(CONTINUED)

Food Source Serving Size Calories Calcium per Serving

Yogurt, plain, low-fat 1 cup 140 450 mg

Milk, nonfat or low-fat 1 cup 90-120 350 mg

Soy milk, plain, fortified 1 cup 100 300 mg

Collard/turnip greens 1 cup 60 300 mg

Cooked spinach 1 cup 40 230 mg

Yogurt, fruit flavored 1 cup 250 200 mg

Okra 1 cup 50 170 mg

Cheese, low-fat mozzarella 1 ounce (1 stick) 1 ounce (1 stick) 150 mg

Cottage cheese, low-fat 1 cup 150 140 mg

Some fortified cereals Varies Varies 100 mg or more

Herbalife® Formula 1 Shake Mix 2 tablespoons 90 80 mg

Herbalife® Formula 2 Multivitamin Complex 1 tablet - 167 mg

Herbalife’s Xtra-Cal® 1 tablet - 334 mg



DAY 1: I need mg of calcium per dayWHAT I ATE SERVING SIZE CALCIUM PER SERVING

TOTAL CALCIUM FOR THE DAY:







Dear Weight Loss Challenge Participant,

Congratulations on completing the 12-week Weight Loss Challenge course! We hope you have learnedthings that will help you achieve your desired weight-loss and nutritional goals.

Please help us improve our delivery of Weight Loss Challenge materials for future challenges bycompleting this feedback form.

We wish you continued success as you work toward your own personal wellness.

Sincerely,

The Weight Loss Challenge Team

WHAT I EXPECTED: WHAT I GOT:

WHAT I VALUED: WHAT I WOULD CHANGE:


WEIGHT LOSS CHALLENGEFEEDBACK FORM


Upper Chest

Chest

Right Arm

Left Arm

Waist

Hips

Right Thigh

Left Thigh

TAKING GOOD MEASUREMENTS

APPENDIX A: Taking Good Measurements


APPENDIX B: Products by Week

Topic Product Samples Product Focus

Week 1 Protein Protein Bars Deluxe (all flavors) Advanced program with Personalized Protein Powder

Week 2Body Composition;Snacking; Water

Formula 1 shakes or piesFormula 1 Healthy Meal Nutritional Shake Mix,Personalized Protein Powder, H30®, Cell-U-Loss®

Week 3 MetabolismRoasted Soy Nuts or Roasted Soy Nutsover salad

Herbal Tea Concentrate, Total Control®, Snack Defense®

Week 4Carbohydrates; Shopping;Cooking Cellular Nutrition

Peach Mango Beverage Mix or Creamof Chicken Soup

Formula 1 Healthy Meal Nutritional Shake Mix,Herbalife protein snacks (e.g., Roasted Soy Nuts,Beverage Mix, Protein Drink Mix, Protein Bar,Protein Bar Deluxe), Cell Activator®

Week 5Nutrition Labels;Fats; Portion Control

Mixed nuts (almonds, walnuts, cashewsand Herbalife Roasted Soy Nuts)

Herbalifeline®, Core Complex, Thermo-Bond®

Week 6 Digestive HealthHerbal Aloe Drink, or Formula 1 shakewith Herbal Aloe Concentrate

21-Day Herbal Cleansing Program, Herbal Aloe Drink

Week 7 Dining Out Formula 1 pies or bars Thermo-Bond®, Aminogen®*, Snack Defense®

Week 8 FiberActive Fiber powder in juice orin Formula 1 shakes

Active Fiber powder, Florafiber

Week 9 Sugar Protein Bars or Beverage MixSnack Defense®,Formula 1 Healthy Meal Nutritional Shake Mix,Kids Shakes, Beverage Mix

Week 10 Exercise H30® or Liftoff® Aminogen®, H30®, Liftoff®, Relax Now, Sleep Now

Week 11 Heart Health Niteworks® Niteworks®, Core Complex, Herbalifeline®, Tri-Shield®

Week 12Maintenance;Long-Term Wellness

Maple-pecan barsmade with Formula 1

Cellular Nutrition products (Formula 1 Healthy MealNutritional Shake Mix, Formula 2 Multivitamin Complex,Cell Activator®), Garden 7®, RoseOx®†, Schizandra Plus,Xtra-Cal®

PRODUCTS BY WEEK

*Aminogen® is a registered trademark of Triarco Industries, Inc. †RoseOx® is a registered trademark of Zuellig Botanicals, Inc.


1. Do you eat more meals with poultry, lean meat, fish and plant (soy) proteins rather than steaks,roasts and other red meats?

2. Do you eat a variety of colorful fruits and vegetables, and do you eat at least seven servings aday of these?

3. Do you consume primarily whole grains (100% whole-wheat bread and pasta, brown rice) ratherthan regular pasta, white rice and white bread?

4. Do you eat ocean-caught fish at least three times a week?

5. Do you avoid the intake of fried foods, dressings, sauces, gravies, butter and margarine?

6. Is your digestive system free of indigestion or irregularity?

7. Do you get a minimum of 30 minutes of exercise three to five days a week?

8. Do you maintain a stable and appropriate weight?

9. Do you usually have time to prepare balanced meals, rather than take-out or eating on the run?

10. Do you stay away from soda and typical snack foods throughout the day and after dinner?

11. Are you free of water retention and bloating?

12. Do you have the energy and focus you need to meet your daily challenges?

13. Do you drink at least eight glasses of water a day?

14. Are you getting your daily recommended allowance of calcium? a. Men = 1,000 mgb. Women under 50 = 1,200 mg c. Women 50 and older = 1,500 mg

15. Are your blood pressure, triglycerides and bad cholesterol levels in the normal range?

16a. Men: Are you free from problems associated with your prostate such as slow urination or wakingup at night to urinate?

16b. Women: Are you free from problems associated with your menstrual cycle/menopause such asmood changes, hot flashes or problems sleeping?

APPENDIX C: Wellness Questionnaire

WELLNESS QUESTIONNAIRE


1. Do you eat more meals with poultry, lean meat, fish and plant (soy) proteins ratherthan steaks, roasts and other red meats?

White meat of chicken or turkey and ocean-caught fish provide less fat and saturated fat thanmost cuts of red meat or pork. It is important to eat more of these “better-for-you” meats ratherthan high-fat meats such as hot dogs, steaks and roasts, and to balance your proteins by eatingsome plant proteins such as soy every day.

2. Do you eat a variety of colorful fruits and vegetables, and do you eat at least sevenservings a day of these?

It is important to eat at least seven servings per day of fruits and vegetables to get the fiber, vitaminsand minerals these foods contain. Eat a wide range of different-colored fruits and vegetables to geta variety of the thousands of substances only found in plants that help keep you healthy.

3. Do you consume primarily whole grains (100% whole-wheat bread and pasta, brownrice) rather than regular pasta, white rice and white bread?

Processed and refined grains provide mainly starch as empty calories. It is important to get whole-grain baked goods so that you get all the goodness from whole grains including the vitamins, fiberand protein found in these important foods.

4. Do you eat ocean-caught fish at least three times a week?Ocean-caught fish have healthy fish oils that can help to reduce the risk of heart disease wheneaten as part of a healthy diet. They are also generally lower in fat than other meats and can helpyou maintain a healthy body weight.

5. Do you avoid the intake of fried foods, dressings, sauces, gravies, butter and margarine?Fried foods, dressings, gravies, sauces, butter and margarine add lots of calories and saturatedfat to your diet even when eaten in small amounts. Since it is difficult to control the portions youeat, it is best to avoid these foods as much as possible.

6. Is your digestive system free of indigestion or irregularity?Being regular is important in order to eliminate toxins from your body, and healthy elimination canmaintain a normal balance of cholesterol and other blood fats. Indigestion or irregularity can beavoided by eating 25 grams of fiber per day from fruits, vegetables and whole grains, drinking sixto eight glasses of water per day and reducing stress through mild exercise or meditation.

7. Do you get a minimum of 30 minutes of exercise three to five days a week?Getting exercise that stimulates your heart at least three to five days per week for a least 30 minuteswill help keep your cardiovascular system healthy, help maintain a healthy body weight and can helpreduce stress.

8. Do you maintain a stable and appropriate weight?Maintaining a healthy and appropriate weight can be achieved with regular exercise and byfollowing a diet that is based on low-fat proteins, fruits, vegetables and controlled portions of


WELLNESS QUESTIONNAIREHow did you answer?


whole-grain foods. Many people go through cycles of weight gain followed by quick weight loss,which can lead to loss of lean tissue and reduced metabolic rate.

9. Do you usually have time to prepare balanced meals, rather than take-out or eating on the run?With our busy lives, it is tempting to pick up prepared foods or fast foods, and we often eat whilewe are doing other activities. There are many convenience items, such as prewashed salad greens,frozen vegetables, pre cut fruits and quick-cooking poultry portions that make healthy meals quickto put together.

10. Do you stay away from soda and typical snack foods throughout the day and after dinner?Snacking on healthy fruits and vegetables is one thing, but high-fat, high sugar treats are foodspeople may turn to out of stress, boredom or habit. Try replacing these foods with healthier snacks,or enjoy a hot cup of tea to help you relieve stress.

11. Are you free of water retention and bloating?Excess weight can sometimes simply be retained water. Bloating and swollen ring fingers are cluesthat this may be happening, and it is important to maintain normal water balance.

12. Do you have the energy and focus you need to meet your daily challenges?We all want to perform at our best during the day. Regular exercise and stress management canhelp you sleep better and feel rested and energized for the day.

13. Do you drink at least eight glasses of water a day?If you wait until you are thirsty before you drink water, you may already be slightly dehydrated. Yourbody requires water for many functions, and being well hydrated helps keep your skin and othertissues healthy.

14. Are you getting your daily recommended allowance of calcium? a. Men = 1,000 mgb. Women under 50 = 1,200 mg c. Women 50 and older = 1,500 mgCalcium is important for bone health, and also helps to keep blood pressure in check. The bestdietary sources are nonfat dairy products and calcium-fortified foods. Since most people don’t eatenough servings of dairy products daily, a combination of foods and supplements is often needed.

15. Are your blood pressure, triglycerides and bad cholesterol levels in the normal range?Elevated blood pressure, triglycerides and cholesterol can put you at risk for cardiovascular disease.Regular exercise and a low-fat diet rich in plant foods, fiber and healthy fats from fish can helpcontrol these factors.

16a. Men: Are you free from problems associated with your prostate such as slowurination or waking up at night to urinate?Waking up to urinate is a symptom indicating that prostate enlargement may be affecting the abilityto completely empty the bladder at night. Slow urination or a weak stream is another indication thatthe prostate may be enlarged.

16b. Women: Are you free from problems associated with your menstrual cycle/menopausesuch as mood changes, hot flashes or problems sleeping?Sleep disturbances and hot flashes are indications of the effects of hormone changes with menopausein women over 50 years of age. Menstrual cycle symptoms occur in the last 10 days of the month dueto changes in hormone levels and include swelling, mood changes and breast tenderness.


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